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WOD Archives: May 2015

Monday

A. Bench; 3 each @ 72%, 77%, 81%(+) B.1 Chin-ups 3 x 5.4.3.2.1, R10 b/t sets, B.2 EROM Push-ups 3 x 20 *rest 45 secs between exercies + For Time: 12-9-6-3 Power Clean @ 165/115# 1-2-3-4 Rounds of Cindy MORE »

Sunday

Sunday Endurance 800m row 80 plate OH walking lunges 800m row 80 box jumps 800m row 80 kb swings 800m row 80 air squats 800m row MORE »

Saturday

9am BB Class A. High Hang Snatch + OHS + Snatch Balance (2+2+2) x 6-8 sets, bulding if possible. B. Clean DL + Clean (2+2) x 5 sets C. Pistols work, 50 total 10am Partner For time: 50 Back Squat 185/125# 75 Pull Ups 200 Double Unders * Every 4 Mins perform rope climbs (1st is 4, 2nd is 3, 3rd is 2, remainder is 1 at the 4 min mark) MORE »

Friday

A. Deadlift; 3 each @ 72%, 77%, 81%(+) B.1 Weighted Back Ext 5 x 8-10 B.2 Hanging Leg raises 5 x 6-8 + EMOM x 14 1st – Power Cleans + Jerks @ 115/75# 2nd – 25 Double Unders * for the Pwr Cln/Jerks, start at 7+1. then 6+2, etc.. to 1+7 MORE »

Thursday

A. Clean Work Hip Clean + Mid thigh Clean + Hang Clean (1+1+1), bulding through 6-8 sets B. Clean lift-off to kness. Pause for 2 secs 4 sets of 3 C. 100 Hollow Rocks *break them up anyhow MORE »

Wednesday

A. Press; 3 each @ 72%, 77%, 81%(+) *Don’t score press B.1 Pull-ups 3 x 8-10, R30 B.2 Static Dips 3 x 8-10, R30 + 3 Rounds For Time, 15 min Cap 20-10-5 Push Press @ 115/75# 25 Kbs @ 50/35# 20-10-5 Pull-Ups *if you did Murph, sub in Bar/Ring rows MORE »

Tuesday

A. Squat; 5 each @ 68%, 72%, 77%(+) *77% is 5 or more B.1 Lunge 3 x 16 B.2 GHR 3 x 10 + 12 Walking Lunges  @ 135/95# 50 Wall Ball @ 20/14# 30 Sit Ups 12 W. Lunges @ 135/95# 50 Sit Ups 30 Wall Ball @ 20/14# 12 W. Lunges @ 135/95# MORE »

Monday

Memorial Day MURPH 1 Mile Run 100 PullUps 200 PushUps 300 Squats 1 Mile Run MORE »

Sunday

Endurance Sunday 2 min row 3 min 10 KB swings 10 box jump overs rest remainder continue work until total 4000m rowed for men, 3700m rowed for women 45 min time cap MORE »

Saturday

9AM Barbell Class A. Sots Press (from F. Rack) 3 x 5-7 B. High Hang Clean High Pull + Hang Pwr Clean + Hang SQ Clean (2+1+1), building over 4 sets, then 3 sets at same weight C. Clean DL w/ Pause at the knee for 2 secs. 5 sets of 3 @ 100-110% of Clean 10AM Partner Workout 3K Row – must do equal work, anyway you want + 20 Rounds (total of: 10... MORE »