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WOD Archives: March 2016

Friday

A. Hang Squat Clean – 10 Mins to build to a heavy single -Rest 2 minutes- B. Hang Squat Clean; 6 minute amrap @ 75% of A + 10 rounds 5 C2B Pull Ups 100m sprint / 200m Row AFAP -Rest 60 seconds- MORE »

Thursday

A. Warm Up, 3 rounds Banded Push-ups w/ pause x 6-8 (or negatives) SL RDL w/ KB x 8-10 per leg Rope Pull-up x 4-8 B1. Clean RDL x10x3 sets, Rest 60 seconds B2. CG Bench Press; 70% x8-10 x3 sets, Rest 60 sec. + EMOM x 8 Minutes (4 sets) 1st – 1-2 Rope Climbs 2nd – 20 second hollow rock or hold -Rest as needed to transition- 8 minute amrap 200m Row 10 Ring Dips 10 V-Ups MORE »

Wednesday

A. Snatch Deadlift + Muscle Snatch + Snatch Balance (2+2+2) x 3 B1. Snatch; 65% x 2 reps x 4 sets, Rest 60 seconds *For Athletes with shoulder limitations, switch to Power Snatch. B2. Seated Box Jump x 2 reps x 4, rest 60 seconds + For time 100 double unders 20 HSPU 400m run 20 T2B 800m run 20 T2B 400m run 20 HSPU 100 double unders MORE »

Tuesday

A. Warm Up Banded Leg Lowers x 10 / leg Glute March x 20 SL Hip bridge x 10/leg + 2 Rounds: 15 KBS 3 Kick up to a HS B. Deadlift; 50%x3, 60%x3, 70%x3, 80%x2 C. Handstand Negative: 5-10 seconds x3 sets, R60 secs *scale to Ab mat + 15-12-9-12-15 Power Clean @ 135/95# SQ Thrust box Jump @ 24/20″ MORE »

Monday

A. Warm up, Coaches choice. B. OHS, 5 sets of 3 Rest as needed, Building each set C. For Time: 50 Calorie Row 50 KBS @ 70-50/50-35# 800m Run MORE »

Saturday

No classes or session at East Falls today. Please come join us at our University City location (www.requisitefitness.com)for 16.5 WORKOUT 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb. MORE »

Friday

Warm Up 3 Mins Aerobic work + 2 Rounds 5 Ring Pull-ups (w FG if possible) 3-5 Dips @ 55X2 5 Kick up to HS or HS Walk For Time: 1000m Row 10 Burpees 20 DB Snatch per arm 30 Squats 750m Row 20 Burpees 30 Wall Ball 40 Squats 500m Row 30 Burpees 40 KB Swings @ 50/35# 50 Squats 250m Row MORE »

Thursday

A. Warm up Ts & Ys, small plates x 10 each Bear crawl 50ft Crab Walk 50ft Supinated PVC pass throughs B. Push Press + Pwr Jerk (1+2) (% of PP) 50%, 60%, 70%, 75-80% C. Jerk balance + Split Jerk (% of Jerk) 55%, 65%, 75%, 85% D. Split Jerk; Heavy Single in 5 attempts (no warm up after C) MORE »

Wednesday

A. Warm Up, 3 sets: 7 Scap PU cirles forward + 5 Backwards Goblet Reverse Lunge, x 12 5 Push-ups + 3 Wide Grip Push-ups + 3 diamond push-ups B.1 Bench Press w/ chains 8 x 3 @ 75% B.2 Lean Away pull-ups C. For Time: 5 Renegade Rows 15 Box Jumps 7 Renegade Rows 30 Goblet Lunges @ 50/35# 10 Renegade Rows 60 Double Unders 800m Ru MORE »

Tuesday

A. 2-Pos Clean; (MT, Below the knee) Heavy single, then 90% x 3 + 25 Sec Assault Bike Spint Every 3 Mins x 6 MORE »