Month: October 2015

Skill;

Hang Power Clean EMOM 7 x 3 @ 70%1RM

WOD;

5 Rounds for Time of;
25 Med Ball Cleans 20/14lb
25 Box Step Ups 20″
25 Double Unders

*25 Min CAP

WOD;

‘Chelsea’

EMOM for 30 minutes:

5 Pull-ups
10 Push-ups
15 Squats

If athlete falls out of the minute, scale to a 30 Min AMRAP

WOD;
8 HSPU, 8 Box Jumps, 1 Rope Climb
150 Wall Balls 20/14
8 HSPU, 8 Box Jumps, 1 Rope Climb
150 Box Jumps24/20
8 HSPU, 8 Box Jumps, 1 Rope Climb
150 KB Swing 24/16kg
8 HSPU, 8 Box Jumps, 1 Rope Climb
*One partner works at a time.
*Partners must complete 4 burpees each time they switch.

WOD;
12 Deficit HSPU w/ 45lb platforms
24 Calorie Row
400 Meter Run
8 KB Squat Snatch 24/16kg, alternating arms

*if using an abmat and 25s HSPU platform, the 45s will be added on top of the 25s to add the proper depth

RX 18 Min CAP
RX+ 10 Min CAP

Cash Out;
Max Pull-ups

WOD;

7 Rounds of:
15 Front Squats 95/65lb
15 Pull Ups
*Rest exactly 1 Minute between rounds
*Must be completed with all 7 rounds including the mandatory rests in 30 min or less. If not complete athletes will not select RX

Athletes will record each round’s time separately

Cashout;

100 SL/SA AbMat Situps

Skill;

1RM Power Snatch

WOD;

For Time;

21, 18, 15, 12, 9, 6, 3

Ring Row (one ring only)

Goblet Squat 16/12kg

Abmat Situps

Skill;
Deadlift EMOM,  7×3 @70% of 1RM

WOD;
20 Min AMRAP of:
5 Deadlift
5 Hang Power Clean
5 Push Jerk

RX 115/75lb
RX+ 175/115lb

Score is rounds plus reps, every 15 reps is 1 full round

WOD;

‘Filthy 50′

For Time:
50 Box Jumps 24″
50 Jumping Pull Ups
50 Kettlebell Swings 16kg
50 Walking Lunge Steps
50 Knee to Elbows
50 Push Press 45lbs
50 Back Extensions
50 Wall Ball Shots m:20lb-10′ f:14lb-10′
50 Burpees
50 Double Unders

Compare to your performance on 10/28/2014

7 Min AMRAP of;
10 Pull ups
10 Push ups
10 Air Squats

Rest 1 Min THEN

6 Min AMRAP of;
10 KBS
10 SDLHP
RX 24/16kg
RX+ 32/24kg

Rest 1 Min THEN

5 Min AMRAP of;
10 Power Snatch
RX 95/65
RX +135/95

*Athletes will split the rep count on all movements with one partner working at a time
*Must complete one movement before moving to the next
*Score is rounds + reps, every 30 reps is 1 round

WOD;

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

Cash Out;

Tabata
8 cycles of 20 sec on, 10 sec off:
V-Twist 35/25
Abmat Sit-ups