WOD

Monday 3-2-15

 

Warm Up:

Athlete’s Choice

Skill:

Movement Review & Standards

WOD:

Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
  (M 115 lb. /  F 75 lb.)

Workout 15.1a

1-rep-max clean and jerk
*6-minute time cap

 After Bash

Recover

Travel WOD:

 

9-minute AMRAP:
15 Pike Ups
10 Dumbbell Deadlifts
5 One Armed Snatches

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Saturday 2-28-15

 

15.1 on Monday

Warm Up:  Coaches Choice

Skill:  Dumbbell Complex and Logistics

WOD:  “Snyder’s Pantry”

 2 Rounds For Time:
30 Dumbbell Push Press (45/25)
25 Pull Ups
30 Burpees
25 Knees To Elbow
30 Dumbbell Hang Squat Cleans (45/25)

After Bash:

5 Minutes of Mobility/Cooldown

Travel WOD: “Travel Snyder’s Pantry”

2 Rounds For Time:
30 Dumbbell Push Press (45/25)
25 Dumbbell Rows
30 Burpees
25 Lemon Squeezers
30 Dumbbell Hang Squat Cleans (45/25)

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Friday 2-27-15

 

15.1 on Monday

Warm Up:  Coaches choice

Skill:  Overhead Squat

WOD:  “Nancy”   5 Rounds For Time:
400M Run
15 Overhead Squats (95/65)

After Bash:

Knockout!!!

 Travel WOD:  5 Rounds For Time:

10 Dumbbell Man Makers
400M run

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Thursday 2-26-15

 

**The Open begins this week**  15.1 posts tonight, we will do it as Mondays WOD!

Interested in competing in the Open...go here to register https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

For live open announcement Thursday @ 8 pm, go here   http://games.crossfit.com/

Warm Up:

Wendler’s 5-3-1 Strength Workout

Bench Press 40% x 5, 50% x 5, 60% x 5

Skill:

Bench Press Etiquette

WOD:

“Lynne”
For Max Reps:
5 Rounds
Bodyweight Bench Press
Strict Pull Ups

After Bash:

Chest Flexibility with Lacrosse Ball

Travel WOD: For Max Reps:

5 Rounds
Max Reps Dumbbell Bench
Max Reps Pull-Ups

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Wednesday 2-25-15

 

**The Open begins this week**

Interested in competing in the Open...go here to register https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

15.1 will be announced Thursday @ 8pm, we will do it as Mondays WOD!

Warm Up:   

Wendler’s 5-3-1 Strength Workout

Power Clean 40% x 5, 50% x 5, 60% x 5

Skill:

Barbell Complex + Push Jerk

WOD:

Every Minute on the Minute until you can’t complete…
3 Power Clean
3 Front Squats
3 Push Jerks
155/105
*Goal is 10+ Rounds

After Bash:

Push Up Complex:
Perform 6-10 reps of each
Standard
Wide
Triangle
Clapping
Fingertip

Travel WOD:

 

Every Minute on the Minute until you can’t complete…
3 Dumbbell Power Clean
3 Dumbbell Front Squats
3 Dumbbell Push Jerks
155/105
*Goal is 10+ Rounds

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