WOD

For Time

1,000 M Row

20 Pistols

30 T2B

40 O.H. Lunges (45/25)

50 KB Swings(70/53)

As of March 10th and through April 7th we will be having a Sunday morning CF Open class. The purpose of this class is to complete the CrossFit Open WOD. As stated a few weeks back we will be running the Open WOD on Thursdays and Sundays. The gym will be open at 9:30am for warm-up. Heats will begin at 10am and run until we are finished. Others can come and support those competing in the Open as well as do a WOD. However, priority will be given to those competing for the Open. If you have any questiosn let me or Molly know. Saturday classes will still run as usual.

Strength: 20 minutes
Snatch complex
(power snatch + squat snatch)
*build to max weight

Wod:
7 minute Amrap
15 thrusters (75/45)
15 sdhp (75/45)

Strength

Shoulder to Overhead

5x5

*Record heaviest set of 5.

WOD

OTMx14

E. "x" Burpees

O. 5-8 Push Jerk (Taken from ground)

Strength

Hang Cleans

5x5

*Building each set.

**Record heaviest set
 

WOD

TABATA

Pull ups/ Burpees/ Sit Ups/ Air Squats

*Record total number for each movement

Strength:

10 Minute OTM

Front Squats

GPP: 3-5 reps @82%

Open: 6-8 reps @72%

WOD:

10 minute Amrap

10 walls balls (20/14)

10 C2B

10 Burpee's to the rig

WOD (20 Minutes)

For Time

30 Bear Complexs (185/135)

*SquFront Squat, Shoulder to Overhead, Back Squat, Should to Overhead

**See 8/13/12

EXIT work

8 Sets Max Unbroken Muscle Ups/ C2B/ Pull Ups

Strength: 20 Minutes

Establish 1RM Bench press

Wod:

10 MInute AMRAP

20 DB unders

5 shpu

20 DB unders

10 shpu

20 DB unders

15 shpu

* Score will be total reps shpu

20 minute Cap

Ascending ladder: power cleans (185/115)
1-2-3-4-5-6-7-8-9-10
Descending ladder: HSPU
10-9-8-7-6-5-4-3-2-1

Strength

OT4Mx 20 Minutes

6-8 O.H. Squats

WOD

2x 500 M Row

*Top 5 times go on the leader board!

WOD

For Time

1,000 M Row

20 Pistols

30 T2B

40 O.H. Lunges (45/25)

50 KB Swings(70/53)

As of March 10th and through April 7th we will be having a Sunday morning CF Open class. The purpose of this class is to complete the CrossFit Open WOD. As stated a few weeks back we will be running the Open WOD on Thursdays and Sundays. The gym will be open at 9:30am for warm-up. Heats will begin at 10am and run until we are finished. Others can come and support those competing in the Open as well as do a WOD. However, priority will be given to those competing for the Open. If you have any questiosn let me or Molly know. Saturday classes will still run as usual.

Strength: 20 minutes
Snatch complex
(power snatch + squat snatch)
*build to max weight

Wod:
7 minute Amrap
15 thrusters (75/45)
15 sdhp (75/45)

Strength

Shoulder to Overhead

5x5

*Record heaviest set of 5.

WOD

OTMx14

E. "x" Burpees

O. 5-8 Push Jerk (Taken from ground)

Strength

Hang Cleans

5x5

*Building each set.

**Record heaviest set
 

WOD

TABATA

Pull ups/ Burpees/ Sit Ups/ Air Squats

*Record total number for each movement

Strength:

10 Minute OTM

Front Squats

GPP: 3-5 reps @82%

Open: 6-8 reps @72%

WOD:

10 minute Amrap

10 walls balls (20/14)

10 C2B

10 Burpee's to the rig

WOD (20 Minutes)

For Time

30 Bear Complexs (185/135)

*SquFront Squat, Shoulder to Overhead, Back Squat, Should to Overhead

**See 8/13/12

EXIT work

8 Sets Max Unbroken Muscle Ups/ C2B/ Pull Ups

Strength: 20 Minutes

Establish 1RM Bench press

Wod:

10 MInute AMRAP

20 DB unders

5 shpu

20 DB unders

10 shpu

20 DB unders

15 shpu

* Score will be total reps shpu

20 minute Cap

Ascending ladder: power cleans (185/115)
1-2-3-4-5-6-7-8-9-10
Descending ladder: HSPU
10-9-8-7-6-5-4-3-2-1

Strength

OT4Mx 20 Minutes

6-8 O.H. Squats

WOD

2x 500 M Row

*Top 5 times go on the leader board!