CrossfitWOD

Fri - May 22, 2015 : Another Ladder!

On-Ramp:
Push-Up Program
*THEN*
AMRAP 12min:
-1,2,3,4...Reps of:
-Hang Power Clean
-Dips
-KTE

CrossFit:
2 Rounds
Wide push-ups MAX REPS
Rest 2 minutes
Medium push-up MAX REPS
Rest 2 minutes
Diamond push-up MAX REP
*THEN*
AMRAP 12min:
- 2,4,6,8…Reps of:
- Hang Power Clean @135/95lbs
- Ring Dips
- T2B

Strength:
Snatch 65% 1x1 70% 1x1 75% 1x1 80% 1x1
Clean and Jerk: Same percentage as Snatch
Back Squat 75% 5x3

Thu - May 21, 2015 : Memorial Day Hours

Memorial Day Hours: 9AM ONLY!

On-Ramp:
3 Rounds
1min Row
1min Jump Rope
1min Sit-Ups
1min Rest

CrossFit:
Skill: 8min to work on getting into a HeadStand
*THEN*
5 Rounds
1min Cal Row
1min DU
1min Sit-Ups
1min Rest

Strength:
Clean and Jerk 70% 1x2 75% 1x2 80% 3x1
Snatch Deadlift 95% 4x3
Front Squat 70% 2x3 75% 3x3

Wed - May 20, 2015 : Karen

Its that time of the year again! Starting June 1st we will be running our 30 for 30 deal again. So if you know anybody thats interested in doing CF this is the perfect time to try risk free!

On-Ramp:
75 Wall Balls

CrossFit:
"Karen"
150 WB (20/14)

Strength:
Snatch 70% 1x2 75% 1x2 80% 3x1
Snatch Pull 90% 4x3
Snatch Push Press 75% 4x4
Good Morning 28% (of Back Squat) 3x5

Tue - May 19, 2015 : Ascending AMRAP rounds?

On-Ramp:
Same as CF but 2 rounds

CrossFit:
3 Rounds AMRAP 5min
2,4,6,8… Reps of:
- Alternating KB Snatch (55/35)
- Burpees
- Box Jumps (24/20)
* Rest 3 Min between rounds

Strength:
Power Clean 70% 5x3
Snatch Balance 65% 3x3 70% 2x3
Push Press 75% 4x4
Muscle Snatch 70% 1x5 75% 2x3 78% 1x3

Mon - May 18, 2015 : Cleans/Jerks/Cindy

On-Ramp:
Clean Tech.
1-6 Power Clean + Push Press
1 Round of 3/6/9 in between

CrossFit:
Clean and Jerk
70% 1x2 75% 1x2 80% 3x1
*THEN*
- 1-10 Reps of Power Clean + Push Jerk
- 1 Round of Cindy in between

Strength:
Power Snatch 70% 5x3
Jerk 75% 5x3
Clean Pull 90% 4x3
Back Squat 75% 2x3
80 3x3

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