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All posts for the month February, 2015
WOD:
A. 3 Sets for times:
15 Box Jumps (24/20)
10 Toes2Bar
rest 1 minute between sets
rest as needed before starting B.
B. 3 Sets for times:
50 Double-unders
20 Wallballs (20/14)
rest 2 minutes between sets
rest as needed before starting C.
C. 3 Sets for times:
500m row
25 KB Swings (53/35)
rest 3 minutes between sets
Please scale reps according to your ability. Here’s an example of a scaled rep scheme (12 BJ/6 T2B, 30 DUs/15 WBs…)
ARE YOU READY FOR THE OPEN?
This Friday we will be doing the first CrossFit Open Workout of 2015!!
WOD:
Option 1:
A. 15 mins to build to today’s heavy 1 RM Clean & Jerk
B. Max Reps
:60 Ground2Overhead (185/115)(135/95)
:60 rest
:60 G2OH (155/105)(115/85)
:60 rest
:60 G2OH (135/95)(95/65)
C. EMOM x 5
7-10 Pull-Ups
7-10 Burpees
Sprint through to finish this within the minute
Pick a tough but doable rep scheme
Option 2:
100 DB Thrusters
5 burpees EMOM
start with 5 burpees
WOD:
A. 12 mins to build to a heavy 1 rep max Overhead Squat
Don’t feel comfortable working heavy in the OHS?
Use a lighter weight and do 3 reps of a 4 second pause OHS
See if you can build confidence and then weight over 12 mins
B. 2 sets
2 min Airdyne Sprint
2 min rest
2 min Man-Makers (video)
2 min rest
2 min Wall Walks (video)
2 min rest
WOD:
A. Bench Press (come in with numbers already calculated)
5 @ 65%
3 @ 75%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
8 @ 80%
8 @ 80%
rest 2 mins between sets
B. A game of Rowling (video)
10 KB Swings immediately after each “Rowl”