2015-03-31 Wod

20min AMRAP

5 DL @ 80% 1RM

10 TTB (Rx+: KTE)

500m Run

Rest 2min then

5x100m Sprint every 45sec

2015-03-30 Wod

Strength:

10min to find heavy Hang Squat Snatch

Wod:

2 Rounds

40 KB Swings (USA), 24/16 kg

8 HSWU

Finisher: 2x10 1-leg TTB

Sunday Outline: 3/30-4/5

Revised class times next week Mon, April 6th through Fri, April 10th - please check schedule and ask a coach if you have any questions!

Mon: HPS + KBS, HSWU + TTB Finisher
Tues: DL, TTB, Run Amrap + Sprint Finisher
Wed: Pushups, JBS + Strict, Push, Jerk Finisher
Thurs: Box Jump EMOM + GHD Finisher
Fri: Bear Complex +Plank Finisher
Sat: Rope Climb Starter + WB, Farmers Carry
Sun: Closed for Easter Sunday!

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2015-03-26 Wod

11min AMRAP

5 Toes to Rope

10 Ball Slams, 35/20#

20 KB Swings (Hybrid), 24/16 kg

Finisher: 8x(20sec work/20sec rest): Shoot Throughs

2015-03-25 Wod

12min AMRAP

5 HPC, 115/80#

7 Burpee over bar

5 CTB Pullups (3 Strict)

Finisher: 3min Max Distance Row

2015-03-24 Wod

10min to find heavy Front Sq x 3

EMOMx14

Odd: 7 Burpees

Even: 5 Front Squats @ 75% of above

2015-03-23 Wod

“Angelica A Bday wod”

4 Rounds

39sec: DL @ 65% 1rm

39sec: Box Jumps, 24/20”

39sec: Single Unders

39sec: Pushups

39sec: Row

39sec: Rest

Finisher: 39 WAMSU, 45/25#

Sunday Outline: 3/23-3/29

Mon: Angelica A Bday wod of DL, Box Jumps, Single Unders, Pushups, Row
Tues:  Heavy Front Sq x 3 + EMOM of Front Squats, Burpees
Wed: HPC, CTB + row finisher
Thurs: TTR, Ball Slams, KB Swings (Hybrid) + shoot through finisher
Fri: CF Games Open Workout 15.5
Sat: depends on Fri
Sun: 300p 15.5 retest and PARTY AFTER!

Party THIS SUNDAY after the 15.5 retest and don't forget to submit your scores before 730p Monday night!

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2015-03-21 Wod

Team workout that is too crazy to explain with max plank hold (no visible timer) finisher

2015-03-20 Wod

Workout 15.4

8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

2015-03-19 Wod

10min AMRAP

[Buy in: 20 KTE]

20 Unbroken DU (40 ub SU)

10 KB Swings (Russian), 32/24 kg

5 HSPU

Rest 2min

2min AMRAP DU (SU)

2015-03-18 Wod

9 x 1:30

4 Thrusters, 135/95#

5 DL, 135/95#

9 Box Jumps, 24/20”

RRT

Finisher: 2min Pigeon Stretch each leg

2015-03-17 Wod

7 Rounds of the Following:

1st	A: 2 x 3 Pos. Power Snatch	B: Rest
2nd	A: Forearm Plank (Rx+: High Plank)	B: 5 Burpees Over Partner
3rd	B:  2 x 3 Position Power Snatch	A: Rest
4th	B: Forearm Plank (Rx+: High Plank)	A: 5 Burpees Over Partner

Weight for snatch dependent on form

Finisher: 100 Partner WAMSU, 20/14# (both do 100, but pass the ball every rep so each person is doing 50 weighted and 50 unweighted sit ups)

2015-03-16 Wod

14min AMRAP

6 Strict Pullups (Rx+: 10 CTB)

8 Ball Slams, 50/35#

6 OHL, 50/35#

200m Sprint

Finisher: 2min Couch Stretch on each leg

Sunday Outline: 3/16-3/22

Mon: CTB, Ball Slams, OHL, Sprint
Tues:  Partner Wod w/ 3 Position Snatch + AMSU Finisher
Wed:  Thrusters, DL, Box Jumps + Pigeon Stretch Finisher
Thurs: DU, KBS, HSPU, KTE + DU Finisher
Fri: CF Games Open Workout 15.4
Sat: depends on Fri
Sun: 300p 15.4 retest!

Party next week after the 15.5 retest and don't forget to submit your scores before 730p Monday night!

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2015-03-14 Wod

2015-03-13 Wod

CrossFit Games open Workout 15.3

2015-03-12 Wod

4 Rounds

400m Hill

10 TTB*

2 TGU, 75/55#

*10 Ball Slams, 50/35# each drop off bar

2015-03-11 Wod

3 Rounds

3min: 200m Sprint + 10 SLDHP, 75/55# + Max OHS, 75/55#

1min: KB Swings (Hybrid), 28/20 kg

1min: Burpees

1min: Rest

Finisher: 10 manmakers, 35/15# (as quickly as possible)

2015-03-10 Wod

250M Row

20 WAMSU, 45/25#

15 Thrusters, 115/80#

10 Box Jumps, 30/24”

5 HSWU

10 Box Jumps

15 Thrusters

20 WAMSU

250m Row

Rest 5min

8-6-4-2

Box Jumps, 24/20”

16-12-8-4
Wallballs, 20/14#

2015-03-09 Wod

18min AMRAP

A: 100m Sprint +1 Rope Climb(TK)

B: Max DL @ 65%

C: 60 DU (100 SU), RRT

Finisher: 200 Flutter Kicks

Sunday Outline: 3/9-3/15

Mon: Team DL, DU, Rope Climb + flutter kick finisher
Tues:  Row, AMSU, Thrusters, Box Jumps, HSWU & WB
Wed:  SDLHP, OHS, KBS, Burpees, Rest + finisher
Thurs: TTB, TGU, Slam Ball
Fri: CF Games Open Workout 15.3
Sat: depends on Fri
Sun: 300p 15.3 retest!

Dress warm this week and don't forget to submit your scores before 730p Monday night!

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2015-03-07 Wod

18-14-10-6-2
OHL, 35/15#
Ball Throws, 50/35#
AMSU

EMOM: 4 Burpees

Finisher: 2x Max Pushups

2015-03-06 Wod

CF Games Open Workout 15.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups

Etc., following same pattern

2015-03-05 Wod

10min to work to a Heavy Power Clean then

EMOMx20

Odd: 30sec Plank

Even: 5 Power Clean @ 75% of the 10min

2015-03-04 Wod

6 Rounds

24 DU

6 Burpees

16 MBC, 20/14#

4 Hurdles, 30/24”

8 TTB

2 Manmakers, 55/35#

2015-03-03 Wod

1RM based on lift for Smolov Jr

or

2RM Thruster

then

"Delta"
5min AMRAP
5 Ground to OH, 115/75#
7 Burpee Over Box
9 KB Swings (USA), 24/16 kg

Rest 1min then

"Alpha"
5min AMRAP
5 Burpees
7 Box Jumps
9 AMSU

2015-03-02 Wod

1RM based on lift for Smolov Jr

or

2RM Thruster

then

“Baseline”

500m Row
40 Air Squats
30 AMSU
20 Pushups
10 Pullups

Compare to 2014-08-11

Sunday Outline: 3/2-3/8

Mon: 1RM Retest or Heavy Thruster + Row, Air Sq, AMSU, Pushup, Pullup
Tues:  1RM Retest or Heavy Thruster + Ground to OH, Burpee Box Jump, KB Swings, AMSU
Wed:  DU, MBC, Hurdles, TTB, Manmakers + flutter kick finisher
Thurs: Plank and Clean
Fri: CF Games Open Workout 15.2
Sat: depends on Fri
Sun: 300p 15.2 retest!

Last chance to register for the Open and pick a team: CrossFit Veracity AM or CrossFit Veracity PM. And don;t forget to submit your scores before 730p Monday night!

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