Category Archives: WOD

The Workout of the Day

150328 Saturday Open 15.5

IMG_6504

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

BTN Thruster,

Bent over DB Row,

RKBS,

1-arm OH Carry.

Strength/Skill Development

Spend 20 Minutes cycling A1/2:

A1. : Thruster (2-3 x 4)

A2. : Metcon (No Measure)

15.5 Prep Work:

Row tough (but not all out) efforts for the following time periods after each noted set of thrusters.

Rest ~2 minutes before returning to A1.

Set 1: Row 20s Tough

Set 2: Row 30s Tough

Set 3: Row 45s Tough

Set 4: Row 60s Tough (Slightly faster than starting pace for 15.5)

Do not worry about scoring A2.

WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
Use 60-70% of today’s best thruster from A1.

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

150327 Friday

photo (12)

Main – CrossFit

(No Measure)

AMRAC in 7 Minutes with

Mobility + 5-8:

Hang Muscle Snatch,

1-arm OHS,

Dip,

Slammer.

Strength/Skill Development

A. : Hang Snatch (8 MIn EMOM x 2 Reps)

TnG as able- Wave load over sets- technique priority over load.

B. : Kettlebell Swing w/1s OH (5 Min EMOM x 8 Reps)

American KBS with 1 second hold when KB is fully overhead.

WOD

Metcon (4 Rounds for reps)

Complete 4 Sets of:

In 90s Complete:

45s Row for Cals

AMRAP Slammers in Remaining time (NTE 30/20lbs)

Rest 90s
Combine row cals & slammer reps each round. Build intensity over sets.

150326 Thursday

amber liam cfa kids

Announcements

Join us this Saturday, March 28th 2015 from 07:30 until 08:30 for CFA’s second Skills and Drills Clinic. Our subjects will be skills related to Muscle Ups and Double Unders. See you there. Clinics are FREE to all CFA and SAC members!
Please join us this Friday ( 3/27) night for the graduation of March On Ramp and WOD with the newbies! BBQ and drinks to follow!!!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-8:

1-arm KB Farmer’s Carry,

Strict C2B–>MU,

Bent over DB Row,

Wall Ball.

Strength Development

A. : Shoulder Press (x 3-4 x 3. Rest 2 Min)

B.: Shoulder to Overhead (1-3 x 3. Rest 2 Min)

Utilize push-press, push-jerk or split jerk.

WOD

A.: Metcon (AMRAP – Reps)

AMRAP in 6 Minutes:

10-1 ladder

Wall Ball (14/20#-10′)

Power Clean (50-60% of today’s best Sh2OH NTE 95/65lbs)
Rest 2 Minutes when 6 minutes is complete.

B.: Metcon (AMRAP – Reps)

6 Minutes EMOM

1-3 Muscle Ups (Rx+)

2-6 C2B Pull-ups (Rx)

7 Bent over DB Rows-build in load per set as able. (Scaled)

150325 Wednesday

Congrats to Anthony for taking 1st in the Rx Division of the Greenville Games this past weekend!

 

Main – CrossFit

March On-Ramp graduates this Friday, March 27th with their final WOD at 6:30pm. All CFA members are invited to join in celebrating their graduation! There will be light snacks and beverages. Kids are welcome too!

(No Measure)

AMRAC in 8 Minutes

with Mobility + 2-8:

Axle Thruster,

C2B Pull-up (Strict Rnd 1)–>BMU as able,

DB Single Leg Deadlift.

Strength Development

A1. : Back Squat (@30×1; 3, 3, 2, 2, 2)

A2.: Weighted C2B Pull-up (@21X0; 3-4 x 4)

Utilize bodyweight in load total. Subtract gravitron assist from bodyweight or include bodyweight + any added load.

WOD

Metcon (Weight)

Complete 5 Thrusters @ the top of every 2 Minutes.

Start @ ~40% of today’s best BS x 2.

Inc each set x 10lbs per set if today’s BS double is equal to or greater than 1.5 BW otherwise increase by 5lbs/set.

Stop when unable to complete 5 ub reps NTE 8 Sets.
Post best set x 5 and note your starting loads in box for comments.

150324 Tuesday

susie

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 minutes with

Mobility + 2-8:

Axle Front Squat,

Dip,

ManMaker,

Rowling.

Strength/Skill Development

Spend 15-20 minutes alternating A1/2 NTE 4 Rounds.

A1. : Romanian Deadlift (@ 30X1; 5-8 )

A2. : 1-arm DB Press (@20×1; 5-8/arm )

Compare to last week’s 1-arm DB HP reps/load- ideally want to be equal.

WOD

Complete 4 Sets of A & B:

A. : Manmakers in 1 MInute (AMRAP – Reps)

Note best set of reps completed in 1 Minute.
Rest 1 Minute b/w A & B each round.

B. : Row 1 Minute (Calories)

for calories
Rest 1 Minute b/f returning to A.

Note best set of calories.

150323 Monday

IMG_1822

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes

with Mobility + 2-8:

Snatch Press Under,

C2B Pull-up (Strict Rnd 1),

KBS,

Burpee Box Jump/Step-Over.

Strength Development

Take 18 Minutes to alternate b/w A1/2 NTE 4 Rounds.

A1. : Paused Overhead Squat (@31X1; 2-4)

A2.: Kneeling Torso Row (@ 31X1; 4-6/arm )

WOD

: Metcon (4 Rounds for reps)

Complete 4 Sets of:

In 2 Minutes:

25 KBS (Moderately Tough NTE 32/24kg)

AMRAP Burpee Box Jump/Step Over (20/24″)

Rest 2 Minutes walking b/w sets.

Goal: Slightly more BBJO/Rnd.

150322 Sunday Recovery

The mountains are in bloom.

Main – CrossFit

Recovery 1.2 (3 Rounds for reps)

3 rds:

1 min 10m SB/MB Shuttle carry

30 sec suitcase DL, rt

30 sec suitcase DL, lt

1 min bear crawl

30 sec Rt arm waiter’s squat

30 sec Lft arm waiter’s squat

1 min plank hold

3 min row Z1

150321 Saturday Open 15.4

FullSizeRender

Main – CrossFit

(No Measure)

AMRAC in 6 Minutes with

Mobility + 3-6:

Axle Front Squat,

1-arm DB Press,

C2B Pull-up (Strict Rnd 1).

Strength/Skill Development

Spend 15 Minutes cycling A1/2 NTE 3 Rounds.

A1. : Axle Front Squat (@ 30×1; 3-4 x 3)

A2. : Shoulder to Overhead (x 2-3 x 3 )

Utilize push-press, push-jerk or split jerk.
Take the bar from the ground. Build each round with last round 80-90% effort.

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.