Jan 17 2015
“Winter Slay Ride” For time with a partner 5 K Row 100 Wall balls 150 KB swings 200 DU Compare to Dec 24 2013 results
Jan 16 2015
All levels Rowing warmup: Take your average split from last weeks Rowing WOD and perform the following: 3 minutes @pace + 5 2 minutes @ pace + 3 1 minute @ pace 30 seconds @ pace – 2 Take 10 minutes to mobilize and create a solid “race pace” plan. ROW’D ROYALTY WOD 2: Row 400 m Rest 60 seconds Row 1200 m Score is 1a) 400 m time 1b) 1600 m time Performance and Sport 15 minutes: Build up to heavy 3 RM Dead lift CrossFit Open WOD 14.3 8 minute AMRAP 10 Dead lifts 135/95 15 Box jumps 15 Dead lifts 185/135 15 Box jumps 20 Dead lifts 225/155 15 Box jumps 25 Dead lifts 275/185 15 Box jumps 30 Dead lifts 315/205 15 Box jumps 35 Dead lifts 365/225 15 Box jumps Compare to 2014 results Master’s men 55+ 95/135/185/225/275/315
Jan 15 2015
Fitness and Performance 20 minute AMRAP 60 Calorie Row 50 DU 40 Sit ups 30 Wall balls 20 KB swings 10 Burpees Sport Rest Day
Jan 14 2015
All levels Today is the day!! We’ve been working hard for the past 6 weeks and all the effort squeezing into those tight jeans is going to pay off with a new 1 RM. Squat Warmup: 8 @40% 6 @60% 4 @70% 2 @80% 1 @85% Then… 30 minutes To establish 1 RM Back Squat Fitness “Jess” 10-9-8-7-6-5-4-3-2-1 Burpee Air squats Pull ups Performance “Jackie” 1000 m row 50 Thrusters 45/35 30 pull ups Sport “Amanda” 9-7-5 MU Squat Snatch 135/95