Chong crushing some sushi for a little mid workout snack.
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 3 RM, Max Reps at 90%
Complete 6 Rounds: Push Press – Max Reps unbroken Supine Ring Rows – 10 Reps Sprint – 50 yds Rest 60 seconds *For Push Press use 80% of bodyweight. Unbroken reps should be touch-and-go.
2015 03 29
Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 power cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 power cleans, 155 / 105 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 power cleans, 155 / 105 lb.
Etc., adding 3 reps to each exercise, each round
2015 03 28
Alright. Given that the open wod is going to make this place kuh-RAY-zee today, I'm changing up our programming to the following. It's not what I originally wrote, but we're rolling with the Open punches and we'll get some serious skills drilled. So here we go:
A) Clean and jerk skills. Like a lot of them. Don't worry, I have a list. And it's great.
B) 20min to find 2RM clean and jerk. We will be doing this with likely 2 or 3 barbells. Be prepared to partner up and move the weights quickly.
C) partner WOD, 3 rounds each. 2:00 to perform 15 burpees, max Russian twist with remaining time.
2015 03 28
Crossfit Open Wod 15.5 Saturday 3.28.15
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.
This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.[/accordion_item][accordion_item title="Scaled"](Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)27-21-15-9 reps for time of: Row (calories) Thrusters
Men use 65 lb. Women use 45 lb.
[/accordion_item][accordion_item title="Scaled Masters"]Masters 55+ (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
27-21-15-9 reps for time of: Row (calories) Thrusters Men use 65 lb. Women use 45 lb.[/accordion_item][/accordion][/vc_column][/vc_row]2015 03 27
SATURDAY CROSSFIT OPEN COMPETITORS READ THIS – ***IMPORTANT***
15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.This limits us to 5 people running through the wod at a time. So here is how Saturday is going to work. I will be at the gym at 7:30. I will be running heats at 30 minute intervals through the day to give everyone the time to get this all finished. I will be running the warm ups, while I will have another coach taking people through the wod. There will be a max of 10 people to sign up for each hour long slot. 5 will go at the hour mark (8:00) and the other 5 will judge at the :30 mark (8:30) of each hour. 8:00 (max 10 people) 9:00 (max 10 people) 10:00 (max 10 people) 11:00 (max 10 people) 12:00 (max 10 people) These are first come first serve, when you arrive, that is when you can write your name on the board.
2015 03 27
A.
Warm Up
5 Rounds
45 seconds in bottom of Goblet Squat
45 Seconds working on thoracic with double ball (use kettle bell you used with goblet squat on the chest)
45 seconds of Alternating Childs pose
Notes: Move from one thing to another quickly, don't waste time in the transition, get some work done
B.
Practice and pacing work
3 Rounds
7 Calorie Row
7 Thrusters 95/65
Rest 2 minutes between rounds
Note: try to find your pace for tomorrow, map out where you think you'll finish.
C.
5 minute amrap
5 x 20 yard runs (10 yards down, 10 yards back, you should have finished at 100 yards ran total)
7 chest to bar pull ups
9 kb swings - american, 70/55
2015 03 26
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Snatch 5×2 @ 90% 2RM from 2015-03-17
10, 8, 6, 4, 2 Reps of:
Power Cleans @ 75% of 1 RM Farmer’s Walk AHAP – 50 yd
*Search out the heaviest set of impliments you can find and walk 25 yards out and 25 yards back. *After each set of power cleans, perform 1 farmer’s walk.
2015 03 26
2015 03 26
CrossFit Open Guessing Game Wod 5
You must enter both... 1. The movement(s) that you think will be released in tonight's wod. 2. Time domain: This will be the tie breaker, you may guess the same as another person, but if you have the closest time domain, you win. You may also guess that the workout will be open ended.If two people accidentally guess the same movements and time domains, it will go to the person who posted it first. Winner goes to the person that gets the movements correct that week.
So, the comments section should look like this. Brandon: Thrusters and Burpees – open ended. Savannah: Pull Ups and Box Jumps – 5 minutes Emily C: Pull Ups and box jumps – 7 minutes. Carl: Thrusters – 4 minutes Amy: Cat Stuff - Open ended Robby: Sitting - 35 minutes You get the ideaHow many Guesses? You must post ONLY ONE GUESS PER EACH PERSON EACH WEEK. Ready, 3…2…1…Go! What movements might I see in the open? Click here to check out years 2011 - 2014 for an idea of what you might see!
2015 03 26
2015 03 25