3/7/13

Open wod 13.1

3/6/13

Strength wod - bench press 3x5

Power clean - 5x3

Cond wod- open gym

Come join us in watching the 13.1 wod announced live at 8 pm. Get your lift on the use the remaining time trying out the elements for this weeks workout. If its doable partial dry runs will be allowed although they will not be judged.

Come workout or just join us at 8 and find out together! Get excited!!!

3/10/14

Strength- back squat 3x5

Hang squat clean 5-3-1

10 min AMRAP

Cal row 7/5
5 burpee lateral box jumps
1 hang squat clean*

* hang squat clean should be 85% of your heaviest lift in today's strength wod.

3/11/13

Strength wod- 1 rep max power clean

1 rep max bench press

Conditioning wod-

10 min AMRAP
9 thrusters @ 65/45#
9 wall balls
9 thrusters @ 85/65#
9 wall balls

Remaining time
9 thrusters @ 135/95#
9 wall balls

3/4/13

" CrossFit total"

Find 1 rep max at following lifts

- strict overhead press
- back squat
- dead lift

2/28/13

Strength wod-

EMOM for 8 min
2 dead lifts 275/155#. 9 T2B

Gymnastics practice

Conditioning wod-

12-9-6

Ground to overhead 135/95#
Box jumps

Must complete 30 du's between each round

12/27/13

Strength wod- press 5-3-1

Gymnastics practice (hspu,T2B etc)

Conditioning wod-

8 min AMRAP

200m row
15 front squats 95/65#*

* 5 burpee penalty if bar is lowered below front rack position once bar is picked up

12/25/13

Strength wod- rest

Conditioning wod-

Open 12.5

7 min thruster/C2B pull-up ladder

3/3
6/6
9/9

Continue by 3's until time expires