Skill;
Jerk 3, 3, 3
WOD;
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
HSPU
Pistol Squat (L+R=1)
CFV WOD 3/31/2014
WOD;
5 Rounds for time of:
20 Hang Power Clean 115/75lb
25 Doubles Unders
20 Power Snatch (2-hand KB) 24/16kg
25 Doubles Unders
Cashout;
Mobework Instruction
CFV WOD 3/28/2014
WOD;
CrossFit Open 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar Facing Burpees
CFV WOD 3/27/2014
WOD;
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of
HOD Pushups
SDLHP 24/16kg KB
Buy into each round with 10 Box Jumps @ 24″
Cashout;
Mobework
CFV WOD 3/26/2014
WOD;
‘Isabel’
For Time:
30 Snatch 135/95lb
Group Cashout;
8 Cycles of 20 sec on/10 sec off of
Ab Mat Sit Ups
THEN
8 Cycles of 20 sec on/10 sec off of
Bicycles
CFV WOD 3/25/2014
Skill;
Deadlift
EMOM x 5 complete 5 reps @ 70% of 1RM
WOD;
For Time:
100 Double Unders
50 S2OH 75/55lb
80 Double Unders
40 Kettle Bell Swings 24/16kg
60 Double Unders
30 S2OH 75/55lb
40 Double Undersw
20 Kettle Bell Swings 24/16kg
20 Double Unders
10 S2OH 75/55lb
CFV WOD 3/24/2014
WOD;
3 Rounds for reps of:
1 Minute Burpee Box Jump 20″
1 Minute Rest
THEN
For Time:
100 OHS 75/55lb
Every time the athlete drops the bar, must cash back in to OHS with 30 Bar Hops (L+R=2)
**OHS begins after the 1 min rest following the last set of BBJs
**Athletes will record two different scores for this WOD: 1)total of BBJs 2) Time to complete OHS
Skill;
Mobework Instruction
CFV WOD 3/21/2014
WOD;
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots m20lb@10’/f14lb@9′
30 cleans m135/f95lb
20 muscle-ups
Cashout;
150 AbMat Toes2Wall/StraightLegSitup
CFV WOD 3/20/2014
WOD;
For Reps:
3 Min AMRAP of
10 Wall Ball 20/14lb @ 10′
5 Burpees
Rest 2 Min
7 Min AMRAP of
30 Double Unders
20 One Ring/Ring Row
10 SDLHP 24/16kg
Rest 2 Min
3 Min AMRAP of
10 Wall Ball 20/14lb @10′
5 Burpees
Cashout;
3 Rounds of Max fingertip grip 45/35lb plates
CFV WOD 3/19/2014
WOD;
“Khalipa Vs. Speal”
For Time:
1-2-3-4-5-6-7-8-9-10
Power Clean and Jerks 155/105lbs
Between each round of PC&J’s
complete one round of “Cindy”
(5 pull ups, 10 push ups & 15 squats)
Cashout;
Mobework
