Warm Up
Row 400 M
10 push ups
10 pull ups
10 squats
10 burpee broad jumps
10 pass throughs
10 around the world
WOD
Row Challenge
10 rounds of:
1 min Row for Calories
1 min Rest
Sunday, March 8, 2015
Friday, March 6, 2015
Saturday, 7 March 2015
CrossFit Open WOD 15.2!!!
Complete the following:
From 0:00-3:00:
2 Rounds of
10 Overhead Squats 95/65
10 Chest to Bar Pullups
From 3:01-6:00:
2 Rounds of
12 Overhead Squats
12 Chest to Bar pullups
From 6:01-9:00:
2 Rounds of
14 Overhead Squats
14 Chest to Bar Pullups
Continue this pattern until you fail the 2 rounds.
Complete the following:
From 0:00-3:00:
2 Rounds of
10 Overhead Squats 95/65
10 Chest to Bar Pullups
From 3:01-6:00:
2 Rounds of
12 Overhead Squats
12 Chest to Bar pullups
From 6:01-9:00:
2 Rounds of
14 Overhead Squats
14 Chest to Bar Pullups
Continue this pattern until you fail the 2 rounds.
Thursday, March 5, 2015
Friday, 6 March 2015
Open Gym from 0900-1100. Come get judged for 15.2 or make up any other workouts you'd like.
Wednesday, March 4, 2015
Thursday, 5 March 2015
No 0530 due to late work call!!!
Warm Up:
Coaches Choice
WOD:
AMRAP 12-
50 Box Jump Buy In (24/20")
then-
8 T2B
12 Burpees
Warm Up:
Coaches Choice
WOD:
AMRAP 12-
50 Box Jump Buy In (24/20")
then-
8 T2B
12 Burpees
Tuesday, March 3, 2015
Wednesday, 4 March 2015
Warm Up:
3 Rounds-
20 Jumping Jacks
10 Burpees
20 Jump Squats
10 Pushups
- Stretch as needed
WOD:
"Grace"
30 Clean and Jerks for time - 135/95
** Coaches should annotate best RX times on the big "Girls" board after each class. Make sure to put last initial of athlete. ****
3 Rounds-
20 Jumping Jacks
10 Burpees
20 Jump Squats
10 Pushups
- Stretch as needed
WOD:
"Grace"
30 Clean and Jerks for time - 135/95
** Coaches should annotate best RX times on the big "Girls" board after each class. Make sure to put last initial of athlete. ****
Monday, March 2, 2015
Tuesday, 3 March 2015
Warm Up:
1000m Row
25 Air Squats
25 Pushups
10 Burpees
- Stretch as needed
WOD:
"Down Periscope"
AMRAP 10-
20 KBS - Athlete chooses weight
20 Situps
1000m Row
25 Air Squats
25 Pushups
10 Burpees
- Stretch as needed
WOD:
"Down Periscope"
AMRAP 10-
20 KBS - Athlete chooses weight
20 Situps
Sunday, March 1, 2015
Monday, 2 March 2015
Warm Up:
3 Rounds-
10 Burpees
15 Squat Jumps
- Stretch as needed
WOD:
On the Minute for 10 Minutes - 3 Front Squats - Athlete chooses load
On the Minute for 12 Minutes -
Odd: 3-5 HSPU/ HR Pushups/ Pushups
Even: 5-10 Box Jumps - Athlete chooses height
3 Rounds-
10 Burpees
15 Squat Jumps
- Stretch as needed
WOD:
On the Minute for 10 Minutes - 3 Front Squats - Athlete chooses load
On the Minute for 12 Minutes -
Odd: 3-5 HSPU/ HR Pushups/ Pushups
Even: 5-10 Box Jumps - Athlete chooses height
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