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WOD Archives: January 2016

Monday

A. Deadlift, Heavy single. 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1×1 @ 80% 1×1 @ 90% 1×1 @ 95% 1×1 @ 100%+ + 21-15-9 KB Front lunges (per leg) @ 50/53# Burpee Box Jumps Cal Row MORE »

Endurance Sunday

Recovery Class @ 9am Strengthening the muscles surrounding the scapula. Endurance Class @ 10am 4 Mins on the clock: 400/350m Row + 5 Min Amran @ 80% 5 Burpees 8 Wall Balls -Rest 3 mins- x 6 MORE »

Partner Saturday

A. OHS; 3 attempts for a heavy single @ 10.5.X.0 Tempo = 10 secs down, 5 secs in the bottom, up AFAP. + Partner Workout 50 OHS @ 85/55# 25 Burpees / Athlete 75 Thrusters @ 85/55# 35 Push-ups / Athlete 100 Front Squats @ 85/55# MORE »

Friday

A. 3-Pos Clean, Every 3 mins x 8 Start @ 50% work up to heavy complex 1 Clean + 1 Hang Clean + 1 Clean + Lurong Challenge “Power Ball” – 13 Mins 10 Power Cleans 20 Wall Ball 30 Double / Single Unders Men: PC: 135 / 95 / 65# WB: 20#to10′ / 20#to9′ / MB Cleans @ 20# Jump Rope: DU / Singles / Singles Woen: PC: 95 / 65 / 45# WB: 14#to10′ / 14#to9′ / MB... MORE »

Thursday

Endurance – 6AM 2000m, Rest 8 mins 1250m, Rest 5 mins 750m, Rest 3 mins 250m, Rest 1 min 250m, Rest 1 min 250m -> Finished! Fitness – 9AM, and PM Classes A. Front Squat; Heavy Single B. 85% of A; 3 x 3 + For time: 21 Squat Cleans @ 95/65# 15 Ring Dips 9 STO @ 95/65# 800 Meter Run 9 STO @ 95/65# 15 Ring Dips 21 Squat Cleans @ 135/95# MORE »

Wednesday

“Lynne” 5 Rounds: Body weight bench press Pull-ups Rest as needed (max 3 mins bt movements) + 12 Min AmRap 21 Wall ball @ 20/14# 15 Box Jumps 9 BUrpees MORE »

Tuesday

6AM – Endurance A. 3 Sets: 250m Row 5x SA KB Clean & Press (each side) 5x KB halo + Three rounds for total score: 2 minute AMRAP: 10 Wall Ball 10 KB/DB Snatch / Arm rest 1 min 2 minute AMRAP: 10 Box Jumps 10 Sit ups rest 1 min 2 minute AMRAP: 20 Double Unders (scale=5 Burpees) 10 Push ups rest 3 min 9AM, 5PM, 6PM, 7PM – Fitness A. Snatch (No Hook/ No foot Snatch); 50%x2, 60%x2, 70%x2 B. Snatch + OHS; 70%x(2+2),... MORE »

Monday

A. Deadlift Warm up: 50% x10, 60% x5 Every 3:15 x 3: Set 1 – 4 reps @ 65% Set 2 – 6 reps @ 75% Set 3 – 6 reps @ 84% (up 2% from last week) B. Every 3:15 x 3 3 Deadlift to Knees + 1 Finish @ 70% (pause 2 seconds with each rep at the knee) + 100 Front Rack Walking lunges for time Men: 95-135# / Women: 65-95# *use 10-20# more... MORE »

Snow Saturday

In lieu of the snow storm, tomorrow (Saturday) will be a make up day for any training session you missed this week. If you did not miss anything or do not want to make up anything, come in for open gym time and I (Micah) will help you program some goat work. MORE »

Friday

A. Hang Clean + Clean; Every 3 mins x 8 1st – (1+1)x2 @ 50% 2nd – (1+1)x2 @ 60% 3rd – (1+1)x2 @ 65% 4th – (1+1) @ 70% 5th – (1+1) @ 75% 6th – (1+1) @ 80% 7th – (1+1) @ 80%+ 8th – (1+1) @ 80%+ + Lurong Resolution Cluster Challenge 3 Minute Max Calorie Row 1 Minute Rest 3 Minute Max REPS Cluster at 155 lbs 1 Minute Rest 3 Minute Max Calorie Row MORE »