2014-03-31 Crossfit 14.5

Monday, March 31, 2014

Meet upstairs and take a 500 meter row for a warmup

WOD

A variation of Crossfit Open 14.5 due to our limited equipment

Thrusters and Bar Over Burpees (95/65)

21-18-15-12-9-6-3

-Do this as a partner WOD with the prescribed weight.  Only one partner works at a time. If we need a buyout at the finish, we'll plan it then.

2014-03-27

Warmup:

PVC Warmup
10 laps of center atrium with 5 squats on each lap

Strength:

Dumbbell Press

5, 5, 5, 5, 5

WOD:

AMRAP 12 minutes
3 burpees
6 squats
12 jumping lunges

Buyout:

100 KBS for time (53/35)

2014-03-26 Jackie

Warmup:

PVC warmup
Slow Spiderman crawl 20 m--hold the deepest possible lunging position for at least 5 seconds on each step
20 slow squats--hold at bottom of squat for at least 5 seconds per rep

Strength:

Goblet Squats

10, 5, 5, 5, 5

WOD:

Jackie with a run

Row 1000 m
50 thrusters with 45 (that's the Oly bar)
run downstairs
30 pullups
run back upstairs

Buyout:

200 KBS for time (53/35)

2014-03-24 OHS and more

2014-03-24 Overhead Squats and more
Meet downstairs at 1610

PVC Warm up, concentrating on overhead squats
800 Meter run

WOD:
3 Rounds for time:

10 Overhead Squats
20 Box Jumps
20 Wall Ball Shots
20 KBS

2014-03-25 Thrusters

Warmup:

PVC Warmup
500 single unders

Strength:

Thrusters

10, 5, 5, 5, 5

WOD:

For time:

100 squats

rest 2 minutes

100 pushups

rest 2 minutes

100 AbMat situps

Buyout:

150 KBS for time (53/35)

Power Cleans AMRAP

2014-03-19
Meet upstairs at 1610

PVC Warm up
500 Meter run

AMRAP 15 minutes:

15 Power cleans (135/95)
30 Double Unders or 60 Single Unders
15 Ab Mat Situps

Deck of Cards Wod

2014-03-18 Deck of Cards
Meet upstairs at 1610

PVC Warm up
200 Single Unders

WOD:

Deck of Cards:
HEARTS:      Pushups
CLUBS:         Squats
DIAMONDS: Dumb bell push press
SPADES:       Situps
JOKERS:       Run west stairs

2014-03-17 St. Paddy's Day

Meet upstairs at 1610 hours

Warmup:

PVC Warmup

2 rounds of:
20 m Superman
20 m Bear Crawl
20 m Crab Walk

WOD:

3 rounds of:

1 minute of ME burpees
1 minute of ME box jumps
1 minute of ME rowing
1 minute of ME KBS
1 minute of rest

Count all reps with an indecipherable Irish accent and wear something green.

2014-03-13 Diane

Thursday, March 13, 2014

Warm up with the PVC stretch and 5 laps around the atrium

Strict Press 5-5-3-3-1, Working toward your 1-Rep max


WOD

"Diane"

21-15-9 (225/155)
Dead lift and Handstand Push ups

Do some scaling on this and use strict form!!

Use a weight on the dead lift that's work, yet you can get through your sets unbroken or with only one or two breaks in the first couple of rotations.

Take your shoes off and try the handstand push ups in the hallway.

If you've never tried these, use a spotter and practice some first.

Use an abmat under your head. When you've done your best to try some on the wall, finish the set by placing your feet on the jump box, back your hands on the floor as close to the box as possible to focus on the shoulders and do your push-ups. 

As promised, no squats today!  Great work this week by everyone. 

2014-03-12 Curtis P

Warm Up

Meet upstairs.
Run to the east stairs, through the lot and back up the west stairs.
By the way, stop at the lower level to to 10 pull-ups, 10 push-ups and 10 squats

Strength

Back squat
5 sets of 10 at 3/4 body weight

WOD

3-Rounds
10 Curtis P's  95/65 (Look them up on YouTube)
20 Burpees
30 Sit-ups

This is gonna be good folks!!

2014-03-11 Squat and Run

Tuesday, March 11, 2014

Meet upstairs and do 200 Single Unders for warmup

WOD

Take the med balls downstairs

20 Minute AMRAP

10 med ball cleans
10 pull ups
Run 400
10 wall balls
10 toes to bar
Run 400

A few of the regulars will be missing today due to the swearing in ceremony.  Enjoy the outdoors!

2014-3-10 Thrusters

Monday, March 10, 2014

Meet upstairs for the Warm-up

Row 500 and  PVC Stretches

Squat Cleans 5-5-5  (95/65)


WOD

3-Rounds

20 KBS
50 Meter overhead weighted lunges in the 4th floor hallway (45/25)
10 Thrusters (95/65)

2014-03-06 Chelsea

2014-03-06

Meet upstairs at 1610
PVC Warm up
Run 10 laps around atrium, 5 laps each direction

Then go downstairs for

CHELSEA:
EMOM for 30 minutes of
5 Pull ups
10 push ups
15 squats

Great effort!

We have a very consistent, growing group of awesome people coming to the 4:10 p.m. WODs. Hopefully others, who can't come to the 4:10 workouts, are benefitting from the posted WOD's as well. Keep up the good effort, everyone, and stay safe!

Also, I apologize for the occassional typos, as we all get busy managing our work loads with our CrossFit postings :)

Coach Lisa

EMON One hand snatches

2014-03-05

Meet upstairs at 1610

PVC Shoulder warm up
Row 500 meters ]
200 Single unders

Then;
EMOM 10 minutes:
5 One hand dumbbell snatch with each hand

2014-03-04 Strength with AMRAP

Meet upstairs at 1610

Warmup:
PVC shoulder warmup
3 sets of:
15 Jumping Jacks
15 Squats
15 Mountain Climbers
15 Jump Squats

Strength:
Power cleans:
5,5,3,3,3

Then AMRAP for 12 minutes of:
12 Pushups
12 Box Jumps
12 KBS (53/35)

2014-03-03 Thirties

Meet upstairs at 1610

Warm up:
PVC: 25 Overhead squats, 10 Pass thrus each side
Row 500 meters OR do 200 Single Unders

Then: For time:
3 Rounds of:
30 Jumping Jacks
30 Push ups
30 Situps
30 Burpees
30 Squats
Run west stairs in between each round