Monday, March 30, 2015

A.
3 sets of 3 reps Press in Split (30%, 40% 40%)
3 sets of 3 reps Clean Pulls (50%, 60%, 70%)
3 sets of 2 reps High Bock Cleans (50%, 60%, 70%)

B.
“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

We did this one on September 26, 2013 and December 3, 2013.

Sunday, March 29, 2015

9:00 a.m. Make up Games Open WOD

Saturday, March 28, 2015

8:00 a.m. Bronco Barbell Club

9:00 a.m. Make up Games Open WOD or Team WOD

Friday, March 27, 2015

The last Games Open WOD this year! Games Open WOD 15.5.

Thursday, March 26, 2015

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: 6-8 Overhead Squats

B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)

Modified from CrossFit Invictus March 19 Performance WOD.

Wednesday, March 25, 2015

A.
Take 15 minutes to build to today’s heavy Clean & Jerk

B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the
repetitions and then sit out the minute in which you carried over into.
Restart at the top of the following minute.

C.
Every 2 minutes for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

From CrossFit Invictus March 18 Performance WOD.

Tuesday, March 24, 2015

A.
5 Sets of Bench Press
Sets 1 & 2 are warmup with 5 reps @ 40% or less
Set 3 = 5 reps @ 40%
Set 4 = 5 reps @ 50%
Set 5 = 5 reps @ 60%

In between bench press sets, work on 2-3 weighted pull ups or if you’re still working on your first pull up, work on 2-3 negatives.

B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65)

Part B from CrossFit Invictus March 17 Performance WOD.

Monday, March 23, 2015

A.
5 Sets of Deadlifts
Sets 1 & 2 are warmup with 5 reps @ 40% or less
Set 3 = 5 reps @ 40%
Set 4 = 5 reps @ 50%
Set 5 = 5 reps @ 60%

In between deadlift sets, work on 2-3 ring dips or if you’re still working on your first ring or bar dips, work on 2-3 negatives.

B.
Skills Testing
1 Minute AMRAP of Burpees
1 Minute AMRAP of Sit Ups
500 Meter Row for time

Sunday, March 22, 2015

9:00 a.m. Make up Games Open WOD

m4s0n501

Saturday, March 21, 2015

8:00 a.m. Bronco Barbell Club

9:00 a.m. Make up Games Open WOD or Team WOD