Saturday, 4-5 WOD

For Time:
-50 Pull Ups
-50 Push Ups
-50 Sit Ups
-50 Air Squats
-50 Burpees
In that order.
Scaled: 25s

Friday, 4-4 WOD

For Time:
-15 Squat Snatch, 95/65lb
-50 Double Unders
-12 Squat Snatch, 95/65lb
-50 Double Unders
-9 Squat Snatch, 95/65lb
-50 Double Unders
Scaled: Start at 12

Thursday, 4-3 WOD Linda

Linda
For Time:
10-9-8-7-6-5-4-3-2-1
-Body Weight Bench Press
-150% Body Weight Deadlift
-75% Body Weight Squat Cleans
Scaled: Start at 7

Wednesday, 4-2 WOD

4RFT:
-18 Overhead Lunges alternating, 45/35lb
-12 Sotts Press, 45/35lb
-6 Turkish Get Ups alternating, 45/35lb
Scaled: 2RFT

Tuesday, 4-1 WOD

Obstacle Day
For Time:
-Run 1 Mile
-100 Battle Ropes
-Run 1 Mile
-400' Sled Push, 270/180lb
-Run 1 Mile
-25 Tire Flips
-Run 1 Mile
-50 Sledgehammers
-Run 1 Mile
-30 Pistols alternating
-Run 1 Mile
Scaled: 1/2 reps on each obstacle



*April fools! The runs are 400s, not miles :-)

Monday, 3-31 WOD

4RFT:
-15 Wall Ball, 20/14lb
-10 Chest To Bar Pull Ups
-Row 500m
Scaled: 2RFT

Saturday, 3-29 WOD

15 Min AMRAP
-10 HSPU
-10 KB Swings, 70/53lb
-10 Box Jump, 30/24"
Scaled: 8 Min AMRAP

Friday, 3-28 WOD: 14.5 Open

CrossFit Open 14.5  

21 - 18 - 15 - 12 - 9 - 6 - 3 


Thrusters:  95/65 masters 55+: 65/45


Bar facing burpees



http://games.crossfit.com/workouts/the-open/2014#tabs-5

Thursday, 3-27 WOD

6RFT:
-30 Double Unders
-Run 400m
Scaled: 4RFT

Wednesday, 3-26 WOD

For Time:
21-15-9
-Snatch 95/65lb
-Push Press 95/65lb
Scaled: 15-12-9

Tuesday, 3-25 WOD

Part A. Overhead Squats
-1 Set of 5 Reps @ 65% of 1RM
-1 Set of 5 Reps @ 75%
-1 Set of 5 Reps @ 85%
Part B. For Time:
35-25-15
-Pull Ups
-GHD Sit Ups
Scaled: 25-15-5

Monday, 3-24 WOD

For Time:
-Run 800m
-10 Muscle Ups
-Run 800m
-5 Rope Climb
-Run 800m
-50 Push Ups
-Run 800m
-100 Air Squats
Scaled: 1/2 Distance and Reps

3-22-14 WOD: CARSE

"CARSE"

For time:
21-18-15-12-9-6-3 reps for time of:

squat clean 95/65
double unders
dead lift 185/125
box jump 24/20

*** Start each round with a 50m Bear Crawl

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.


Friday, 3-21-14 WOD; 14.4 OPEN WOD

14.4 OPEN WOD: TBA

The WOD will be posted live on crossfit.com at 8pm.  We will have an announcement party starting at 7:30pm and watch it together at 8pm.  Bring food to share!  

Thursday, 3-20-14 Skill Day

SKILL DAY
Today pick from 3-5 things that you struggle at and work on the technique.

Wednesday 3-19-14 WOD: Obstacle Day

For time:
200m Waiter's Walk with board overhead
800m run
200m Farmer's Carry (plate in each hand 45/35)
600m run
100 battle rope
400m run
50 Russian Twists with med ball 20/14
200m run

Tuesday, 3-18-14 WOD: split jerk

Part A: Split Jerk
1-1-1-1-1
for max weight

Part B:
8 minute AMRAP:
5 HSPU
5 ring dips
5 T2B (toes to bar)
5 Thrusters 95/65



Monday, 3-17-14 WOD: St. Patty's Day WOD

Happy St. Patty's Day!  Better wear your green today!

Part A: Clean complex
5 sets to get as heavy as you can of:
1 power clean then 3 front squats

Part B:
3 rounds for time:
17 wallball 20/14
17 pistols (alternating- start with different leg each time)
17 GHD sit-ups
17 push press 95/65

scaled: 2 rounds
competition: push-press 115/85

Saturday, 3-15 WOD: Holbrook

"Holbrook"
10RFT:
-5 Thrusters, 115/80lb
-10 Pull Ups
-Run 100m
-Rest 1 Minute
Scaled: 5RFT

Friday, 3-14 WOD -14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Thursday, 3-13 WOD

Deadlift for weight:
Touch and go only,
3-3-3-3-3

Wednesday, 3-12 WOD

Part A. Squat Snatch
-1 Set of 5 Reps @ 40% of 1RM
-1 Set of 5 Reps @ 50%
-1 Set of 5 Reps @ 60%
Part B. For Time:
-30 Wall Ball, 20/14lb
-15 HSPU
-20 Wall Ball
-10 HSPU
-10 Wall Ball
-5 HSPU

Tuesday, 3-11 WOD

"Nasty Girls"
3RFT:
-50 BW Squats
-7 Muscle Ups
-10 Hanging Power Cleans, 135/95lb

Monday, 3-10 WOD

15 Min AMRAP:
-10 KB Swings, 53/35lb
-15 Box Jumps, 24/20"
-20 Double Unders
Scaled: 10 Min AMRAP

Saturday, 3-8 WOD

4 RFT:
15 deadlift 185/125
15 over the bar burpees
400m run

scaled: 3 rounds
competition: deadlift 245/155, 600m runs

Friday, 3-7 WOD

CrossFit Open 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups
WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups
MASTERS MEN - includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups
MASTERS WOMEN - includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Thursday, 3-6 WOD

For Weight:
3 Attempts to find 1 rep max:
-Front Squat
-Push Press
-Overhead Squat

Wednesday, 3-5 WOD

Obstacle Day, For time:
-Run 400m
-Tarzan Ropes
-Run 400m
-20 Tire Flips
-Run 400m
-Ninja Warrior
-Run 400m
-20 Sledgehammer on each arm
-Run 400m
-Monkey Rings
-Run 400m
-40 Chest Taps on hands
-Run 800m
Scaled: 1/2 Run distances
Competition: 2x Run distances

Tuesday, 3-4 WOD

12 Minutes of a continuing running clock, for reps:
-4 Minutes of Clean and Jerk, 135/95lb
-4 Minutes of Rowing for Calories
-4 Minutes of Burpees
Scaled: 3 Minutes of each

Monday, 3-3 WOD

Part A. Squat Snatch
-1 Set of 5 reps @ 75% of 1RM
-1 Set of 3 reps @ 85%
-1 Set of 1 rep @ 95%
Part B. For Time:
21-15-9
-KB Swings, 70/53
-Ring Dips
-Knees to Elbows
Scaled: 15-12-9