WOD Friday 4/1/16

Warm Up

10 Air Squats
10 Long Jump
2 TGU
10 Pull ups

Strength

EMOMx10min 
E: 10 Jump Squats
O: 2TGU 

WOD

15 Min Amrap

5 Thrusters(115/85) 
10 Pull -ups
15 Cal Row

WOD Thursday 3/31/16

Warm Up

10 Strict press
5 Snatch
10 OHS
10 Lunges
10 Box Jumps

Strength

EMOMx10
E: 10 Push Press
O: 10 OH Lunge (Snatch Grip) 
Same Weight

WOD

12min Amrap 
10 Wall Balls (20/14)
10 Box Jump (24/20)
10 Cal

WOD Wed 3/30/16

Warm Up

5 Hang clean 
10 snatch
5 Dips 
25 DU
200 Run

Strength

EMOM x 12
E: 2 Power Snatch
O: 100 Run 

WOD

4 RFT
10 Hang Clean (115/80)
5 Ring Dips
25 DU

WOD Tuesday 3/29/16

Warm Up

10 Box Jumps
5 Squat Snatch 
10 OHS
5 C2B

Strength

EMOM x 10
3 MU or 6 Pull up + 6 Dips

WOD

3 RFT
12 Box Jumps (24/20)
12 OHS (115/80)

WOD Monday 3/28/16

Warm Up

10 Deadlifts
5 Hang Cleans 
5 F. Squats
5 Snatches
10 Cal row

Strength

E2MOMx10

1 Deadlift + 1 Hang Squat Clean + 1 F.Squat (75%)

WOD

9-15-21
Cal Row 
Snatches (115/

WOD Friday, March 25, 2016

Open WOD 16.5

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

Thrusters

Bar facing Burpees

Men - 95 lb.

Women - 65 lb.

*For scaling options and standards, visit games.crossfit.com

Wod Sat 3/26/16

Team WOD

Teams of 3

For time complete:

400m Run Relay

 100 Front Squats (135/95)

 75 Pull-ups

 50 S2OH (135/95)

 25 HSPU 

400m run together

Wod Thursday 3/24/16

Warm Up

400 Run
10 Wall Balls
10 Push Jerk
10 Deadlifts
Leg Swings 
Hamstring Swing 

Strength

For Time:
400 run
20 Wall Balls
100 run

WOD

3RFT
10 Jerks (135/95)
10 Sit Ups
10 Deadlifts (135/95)

WOD Wed 3/23/16

Warm Up

10 KB/DB Snatch

10 Cleans

10 Pull UPs

10 Goblet Squats

Strength

EMOMx10

E: 6 KB/DB Squat Snatch

O: 2 R. Twisters

WOD

For Time / 12min
10 Snatch (135/95)
2 TTB
8 Snatch
4 TTB
6 Snatch
6TTB
4 Snatch
8 TTB
2 Snatch
10 TTB

WOD Tuesday 3/22/16

Warm Up

10 Cleans
10 Push Ups
10 Pull ups
Squat Stretch
Shoulder Opener

Strength

5 x 3 B. Squats @ 80%

WOD

3RFT/9Min

5 Cleans 225/155
10 Bar Face Burpees
15 C2B

WOD Monday 3/21/16

Warm Up

10 Air squats
25 DU
10 Box jumps
10 cal Row
10 Push Press

Strength

EMOM x 10

Even:  50 DU
Odd: 10 Alternating Pistols or  30 air squats

WOD

21-15-9

Thrusters (95/65)
Box Jumps (24/20)

WOD Sat 3/19/16

Partner WOD

Split Reps

Partner WOD

16Min Amrap
10 Front Squats (185/135)
20 Burpees
30 Pull ups 

Split Reps!

WOD Friday 3/18/16

WOD

Open 16.4

13 min. AMRAP:

55 deadlifts

55 wallballs

55 calorie row

55 handstand push-ups

M 225 lb. / 20-lb. ball

F 155 lb. / 14-lb. ball

For scaling options and standards see games.crossfit.com

WOD Thursday 3/17/16

Warm Up

Races
Coach's Choice

Strength

5-4-3-2-1

WOD

For Time:

50 Wallballs

*Every time the Ball stops moving do 5 Burpees!

WOD Wed 3/16/16

Warm Up

400 Run
10 Thrusters 
25 DU
Calf Stretch
Hamstring swing

Strength

For Time:
800 Run

WOD

For Time:

21 Thrusters (95/55)
50 DU
15 Thrusters
50 DU
9 Thrusters
50 DU

WOD Tuesday 3/15/16

Warm Up

10 Push ups
10 Dips 
10 Snatches
10 Lat Box Jumps
Shoulder Opener

Strength

EMOM x 6

6 HSPU

WOD

3 RFT/12 mins

5 Ring MU
10 Snatch (135/95)
25 Box Jumps (24/20)

WOD Monday 3/14/16

Warm Up

High Knee / Butt Kicker

200 Run
5 Pullups
5 Cleans 
5 F. Squats

Strength

EMOMx10
5 Deadlifts (225/135) + 10 Box Jumps

WOD

4RFT/12min

2 BMU / 5 Jumping C2B
100m Sprint
4 Squat Cleans (225/135)
100m Sprint

WOD Sat 3/12/16

WOD

Partner WOD

2min

Max Reps of Shoulder to Overhead (135/95)

2min 

Max Reps Box Jumps (24/20)

2min

Max Reps Burpees

2min

Max Reps Deadlifts (225/135)

2min

Max Cal Row

WOD Thurs 3/10/16

Warm Up

10 Push ups
10 Wall balls
10 KBS
10 Sit ups

Strength

For Time:
10 HSPU
10 Wall balls
10 Pull ups

WOD

21-15-9

KBS  (55/35)
Sit ups
Sprint Down and back after each Round!

WOD Wed 3/9/16

Warm Up

5  Dips
10 Air Squats
10 Push ups
5  Pull ups

Pigeon Stretch

Strength

Warm up to a 2 rep Max - Back Squat
Rep 10-8-6-4-2

WOD

7 min AMRAP

5  MU
25 Wall Balls
15 Burpees

WOD Tues 3/8/16

Warm Up

25 DU
10 Cal Row
10 Snatch 
10 Thrusters
10 Clean & Jerk

Strength

EMOM x 10 min
20 Russian Twists
25 DU

WOD

For Time: 15 min. Cap

Cal Row 15/12
10 Snatches (135/95)
Cal Row 15/12
10 Clean and Jerk (135/95)
Cal Row 15/12
10 Thrusters (135/95)

WOD Monday 3/7/16

Warm UP

10 Hang Cleans
10 Push Ups
10 Air Squats
5TTB

Strength

EMOMx10

E: 10 KBS
O: 10 Shoulder Taps

WOD

3 RFT

20 Pistols
5 MU
10 Hang Cleans(135/95)

Sat WOD

WOD 

Max Reps

EMOMx21Min.

Min 1: max Cal Row

Min 2: Max Suttle Run

Min 3: Max Power Cleans 135/95

WOD Thursday 3/3/16

Warm UP

1 Rope Climb
10 Cleans
5 Pull ups
10 TTB

Strength

For Time

1 Rope Climb
2 MU
3C2B
4TTB
5 Snatches 135/95

WOD

4 Rounds/10min

250 Row
5 Cleans (135/95)
5 B. Squats
10 Swipers

WOD Wed 3/2/16

Warm UP

10 Cleans 
10 Split Jerk
High knee 
Butt Kicker
10 KB / DB Snatch

Strength

EMOMx10
E: 1 Squat Clean & split jerk @75%
O: 50 MTN Climbers

WOD

 AMRAP x 6min
2 Alt KB/DB Snatch (70/55)
1 Sprint
4 Alt KB/DB Snatch
1 Sprint 
6 Alt KB/DB Snatch 
1 Sprint