CrossFit215  /  Blog  /  2015  /  March

WOD Archives: March 2015

Wednesday

Gymnastics, 3 Rounds 1. Ring Support hold for 20 sec 2. Temp Dips (bar or box) @ 55X0 x 1 3. L-Hang on Bar for 20 sec *false grip if possible 4. FLR on Rings for 30 sec Conditioning (15 min Cap) 15-12-9-6-3 Front Squat 135/95# A.KBS @ 50/35# TTB MORE »

Tuesday

A. Clean & Jerk (1+2), 8 sets, everything after empty barbell counts *Clean w/ pause at knee for 1 sec. **3 Tall box jumps between sets, 5 sets of this only + 10 Min AmRap 30 power Cleans @ 125/85# 40 Push-Ups 50 burpee box jumps @ 20/14″ MORE »

Monday

A. Front Squat 3 @ 75%, 3 @ 80% x 4 sets B. Strict CTB Pull-ups 3.2.1.1 X 3-4 sets + 10.8.6.4.2 Squat Clean Pull-ups Burpees MORE »

Saturday – Barbell and Partner Workout

9AM – Barbell Class A. Muscle Snatch 3 x 5, off feel B. Hip Snatch + Hang Snatch (1+2) x 5 sets C. Snatch Lift off 3 reps @ each; 90%, 95%, 100%, 105% x 2 10AM – Partner Workout Part A: For 18 Minutes 18 calorie row 15 pull ups 12 burpee box jumps, 20″ *One athlete complets entire movement, then the next athlete goes -Rest 8 Mins- Part B: 12 minutes on the... MORE »

Friday

A. Back Squat, Heavy 3 w/ 35-50#/25-35# KBs per side B. Back Squat @ 70-75% of A x 10 x 2 sets: Rest 2:00 between sets. *no KBS for B. + 5 Rounds 15 Power Snatch @ 75/45# 400m Run / Row MORE »

Thursday

A. OHS 8.6.4.3.3.3 building to heavy triple but only 3 attempts of 3 B. Pistol Work – 10 minutes + 4 Rounds 10 OHS @ 95/65# 10 KTE 30 Double unders MORE »

Wednesday

Gymnastics (001) – 3 Rounds 1. Bottom Dip Hold x 10 sec 2. Hollow Hold x 1 min 3. Ring Push Ups x 7 4. Wall Facing Handstand holds for 45 sec *Try tp stay as close to EMOM as possible Conditioning 750m Row 20 KBS @ 50/35# 10 Box Jumps (U&O) 500m Row 30 KBS @ 50/35# 15 Box Jumps (U&O) 250m Row 40 KBS @ 50/35# 20 Box Jumps (U&O) 100m ROw MORE »

Tuesday

A. Clean x 3 reps, x 6-8 sets. *pause at the knee for 2 secs + Every 2:30 x 5 10 Power Cleans @ 135/95# 10 Burpees over the bar 10 Pull-ups MORE »

Monday

Mobility Work 2:00/side – 90 deg Quad Stretch w/ Band Distraction T:Spine Extensions Foam Roller Bias Lacrosse Ball Trap Strength A. Front Squat; 3 @ 75%, 3 @ 80%, 3 x 2 @ 85% B. Strict Pull-ups; 5.4.3.2.1 x 3 sets: Rest 10 secs, Rest 2 mins Conditioning 3 Rounds 30 Cal Row (back of erg on 45# plate) 30 Wall Ball @ 20/14# 30 Lunges MORE »