Every Minute on the Minute for 10 minutes:
1 Squat Snatch @ 80%
For Time:
30 Wall Balls 20/14
15 Chest to Bar
20 Wall Balls 20/14
10 Chest to Bars
10 Wall Balls
5 Chest to Bars
Bar Muscle Ups in place of Chest to Bar
Monthly Archives: February 2015
Open WOD 15.1
CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1A
6-Minutes to Establish:
1-RM Clean and Jerk
Loosey Goosey Thursday
Lives without Wives!! Ask Natalie What I mean….
EMOM for 6 Rounds:
3 Back Squat @70%
Move fast
5 Rounds for time:
12 Calorie Row
9 Box Jump Overs 24/20
6 Deadlift 225/155
Snooze Day, Tuesday
Skill
Clean to Jerk
Grace
For Time:
30 Clean and Jerks, 135# / 95#
5 Burpees on the minute.
Open Week 1
Every 45 Seconds for 8 sets:
1 Power Clean
1 Squat Clean
80% of your PC max
Drop and Reset after Power Clean
AMRAP 8 Minutes:
20 Bar Facing Burpees
20 Power Snatch 95/65
20 Pull Ups
Another easy day!!
Every 2:30 for 3 rounds:
7 Touch and go squat snatch @ 70%
If 70% feels smooth then move up to 80%.
AMRAP 20 Minutes:
12 Pistols
10 STOH 115/75
8 Bar Facing Burpees
Substitute Goblet Squats 53/35 for Pistols.
WOD’n for Austin!
Today is a big day for OG’s Austin Warren, a.k.a. “Mini-Froning”! Austin is undergoing open heart surgery at New Orleans Children’s Hospital to correct a Congenital Heart Defect. Please keep Coach Shawz, Coach Abby and Austin in your prayers today! We can’t wait to see this little dude WOD again! Love ya Austin!
Metcon
Every Other Minute on the Minute for 12 minutes:
5 Front Squats @ 80% of 1RM
Post weight for each round of Front Squats.
Metcon
AMRAP in 7 Minutes:
7 Overhead Squats, 95/65#
7 Handstand Push Ups
Heart Rate High
Open Countdown
Weightlifting
Touch and Go Deadlift
Deadlift (6 reps @ 67.5%)
Deadlift (5 reps @ 77.5%)
Deadlift (4 reps @ 87.5%)
Deadlift (1 rep @ 97.7%)
Metcon
For Time:
15 Thrusters 75/55
15 Chest To Bar
12 Thrusters 95/65
12 Chest To Bar
9 Thrusters 115/75
9 Chest To Bar
6 Thrusters 135/95
6 Chest To Bar
10 minute time cap!!