W.O.D. Friday 3/27/2015

Main – Workout Of The Day

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Push Press

5 x 7 Establsih 7 Rep max

Consecutive Reps.

Dip Drive-Vertical Back-Lock Out Position.

Metcon (Time)

Partner WOD

20 Pull Ups (each athlete does 10)

100 Wall Balls 20/14# (partition how you wish)

20 Pull Ups

100 American KB Swings 55/35#

20 Pull Ups

100 Partner Wall Ball Sit Ups 20/14#

20 Pull Ups

100 Burpees

20 Pull Ups

Athletes: The 100 count movements are partitioned however you like, but only one athlete working at a time. The exception is the sit ups, they are done together tossing ball to partner on flexion

The Pull Ups can be done at the same time with each athlete doing 10

 

W.O.D Thursday 3/26/15

Main – Workout Of The Day

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CFS-East Warm-Up (No Measure)

20 Jumping Jacks

Skip Fwd/Skip Bkwd

High Knees/Butt Kicks

Karaoke L/R sides

Soldier Kicks

Elbow to Instep

10 Sit Ups

10 Lateral Lunges/Adductor Stretch (5R/5L)

10 Gladiator Push Ups (5R/5L)

5 Iron Crosses (5R/5L)

5 Scorpions (5R/5L)

5 Hamstring stretches

Metcon (No Measure)

21 Minute EMOM:

1st Minute perform:

5 Thrusters, 115/85lb

2nd Minute perform:

10 Bar-facing Burpees

3rd Minute perform:

20 Double Unders

Continue in this pattern for 21 Minutes. Sub 30 Singles or 20 Lateral Bar Hop-Overs for 20 DUs.

W.O.D. Monday 3/23/15

Main – Workout Of The Day

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AdamBrown (Time)

Two Rounds For Time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24″ box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24″ box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here

class_schedule

Our schedule will change slightly starting April 1st, here’s what you can look forward to!

W.O.D. Saturday 3/21/15

Main – Workout Of The Day

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Shoulder Press

5 x 5

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

1 mile run (Time)

max effort 1 mile run

Movement standards for 15.4.

W.O.D. Friday 3/20/15

Main – Workout Of The Day

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Skill

10 minutes – Work on Hand Stand holds and Hand Stand Push ups

Weighted Plank (Time)

Place bumper on upper back – 45/25 lbs.

up to 3 attempts to establish Max time of weighted low plank

Metcon (Time)

300m Run

30 sit ups

20 push ups

10 reverse burpees

200m Run

20 dead lifts 135/105#

20 hang power cleans 115/85#

20 push press 95/65#

300m Run

30 sit ups

20 push ups

10 reverse burpees