Friday WOD (5/6/15) Open 15.2

Please note: All members who are competing in the Open need will be judged on Sunday between 2 and 4 PM unless previously arranged with a coach for Friday or Monday.

overheadsquat_bottom

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Thursday WOD (3/5/15) Overhead squats

ohs

4 Rounds for time:
Row 500m
10 Overhead squats (95/65#)
30 Bar jumps

1:00 rest

Wednesday WOD (3/4/15) Aerobic Stations

Row

Station #1:
10 X :45 seconds Speed Steps with jump rope
Station #2:
Row 3000m
Station #3:
Plank Tabata(s)

Tuesday WOD (3/3/15) Fran-like

DU

21-15-9
Thrusters (85/55#)
Pull-ups
DUs x 3

Monday WOD (3/2/15) Strength, Stability, and Power

BJ

Deadlift
5-5-5
Then…
AMRAP in 15 minutes:
6 Turkish Get-ups (alternating)
10 Box jumps (24/20″)

Saturday WOD (2/28/15) Run, Power cleans, and Pull-ups

Sean PC

4 Rounds for time:
Run 400m
8 Power cleans (135/95#)
10 Pull-ups

Friday WOD (2/27/15) Open 15.1!

Froning

Open 15.1

Watch the announcement at 6 PM Mountain Time on Thursday.

http://games.crossfit.com/

If you missed it, there will be an archive to watch.
Froning and Fraser will square off at Reebok CrossFit ONE in Canton, Mass.

We will be running the workouts during Friday classes but registered athletes should do their best to come to Open Gym on Sundays to be judged. (Please let us know if you need to be judged during a Friday class or Monday at 8:00am.)

Thursday WOD (2/26/15) Snatch Practice

Eric Sn

8 Rounds for Quality:
3 Wide Grip Deadlifts
3 Hang Power Snatch
3 Snatch Balance
3 Squat Snatch

Wednesday WOD (2/25/15) AMRAP Mix

row

AMRAP in 20 Minutes:
Row 250m
5 HSPUs
5 Deadlifts (50% of max)
5 Knees to Elbows

Tuesday WOD (2/24/15) Kb and DU

Kb

Back Squat
5-5-5
Then…
5 Rounds for time:
15 Kb swings (50/35)
30 Double Unders

:30s rest