Archive for February, 2015

Friday, February 27, 2015

Posted: February 27, 2015 by jmdimitri in WOD

Bent Row
5 x 5

5 RFT
10 Alt Pistols
20 KB Swings (35/55)
30 Lateral Parralette jumps
40 AbMat Sit-ups -straight leg

IMG_5492
———————–
Oly (6pm)
A) Power Snatch
3/60%
2/75
4×1/85

B) Power clean & Power jerk
3/60%
2/75
2×1/85

C) Snatch Grip Ppress
4×4/60% snatch

CrossFit Open officially starts Thursday at 7pm!!

Posted: February 26, 2015 by jmdimitri in WOD

Our Roster is building! So excited for everyone. We have a sign up sheet on the counter, please let us know what day you plan on completing your Open WOD to help us prepare with enough coaches to judge. You can message me too. Good Luck everyone!! Please, let us know if you have any questions.
~Jeannie 985-788-0986

IMG_5478

Thursday, February 26, 2015

Posted: February 26, 2015 by jmdimitri in WOD

3 Rds NOT for time:
2 Wall Walks
10 Overhead Walking Lunges (25/45)

3 Rds of:
5 min Amrap
5 Power Snatch (55/75)
7 HR Push ups
9 Air Squats
-Rest 1 Min–

Fitness:
4 Rds of:
5 min Amrap
6 Kong Slams (14/20)
8 HR Push ups
10 Air Squats
-Rest 1 Min–

IMG_5461

IMG_5459

Wednesday, February 25, 2015

Posted: February 25, 2015 by jmdimitri in WOD

Emom4
(From floor)
3 x Jerk (Split or Push/Power) @65%
Rest 2 min
Emom3
2 x Jerk @75%

For Time:
20 Thrusters (65/95)
20 Pull-ups
15 Thrusters (75/115)
15 Pull-ups
10 Thrusters (85/135)
10 C2B

Fitness Option:
5 RFT
20 DB Push Press (15/25)
20 KB Goblet Squat (35/55)
20 KB Hi Pull
20 V-Ups
20 Russian KBS
———————————–
Oly (7pm)
A
Power Snatch+ Hang snatch
3@70%
3@75
3@75+

B
FS+Split Jerk
(2+1)2/75%
(2+1)2/80
1+1/80

C
Halting Snatch grip deadlift

4/95%
3/100
2/110
1/115

IMG_5453
Carl, 70, knocking out his 200 single unders.

Tuesday, February 24, 2015

Posted: February 24, 2015 by jmdimitri in WOD

For Time:
500m Row
50 Burpees
100 Dubs/200
35 Box Jump overs (20/24)
100 Dubs/200
50 Burpees
500m Row

*This WOD will be done in heats, with the first heat starting at 0:00 and the second at 3:00 (deducting 3:00 from the clock when complete). If there is a 3rd heat, they will start at 6:00 (deducting 6:00 from the clock when complete).

Finisher:
3 Rds NOT for time
10 Hollow Rocks
20 Sprinter Crunches
30 Second L sit hold (pull-up bar or paralette)

IMG_5428Coach Frankie explains the WOD.

Monday, February 23, 2015

Posted: February 23, 2015 by jmdimitri in WOD

Back Squats
5 x 3

4 RFT
16 Wall Balls (14/20) Adv(20/30)
8 Hang Power Cleans (65/95) Adv(95/135)

Fitness Option:
10 RFT
10 Ball Slams (15/20)
10 Alt Lunges w/Slamball
10 Russian twists
—————————————-
Oly (7pm)
A)
Pause snatch (1 sec just above knee)
Settle in the bottom before standing
3/60
2/65
2/70
2×1/75

B)
Hang clean + Jerk=1rep
(2+1)2/ 65%
(2+1)2/ 70
(1+1)2/ 75

C)
FR SQ w/ 2sec pause
3@ 75%
3@ 80
2@ 85
1@ 90

D)
Snatch Pull
3×3/95%
2×2/100

IMG_6441

Friday, February 20, 2015

Posted: February 20, 2015 by jmdimitri in WOD

OHS
6 x 2

Emom 20 (4 sets)
Min 1: 10 Burpees (Adv 14)
Min 2: 12 Alt Pistols or 20 Air Squats (or 12 candlesticks)
Min 3: 8 Pwr Snatch (55/75) or 8 Alt DB Snatch (25/35) (Adv 12)
Min 4: 10 Box Jump Overs (20/24)
Min 5: Row for Calories (9/12)
** Scale Reps, Calories so that you have atleast 10 second rest before start of next minute/movement.

IMG_5346Kids Class working on skills, wall facing MedBall Cleans
———————————
Oly (6pm)
A) Power Snatch
3/60%
2/75
4×1/85

B) Power clean & Power jerk
3/60%
2/75
2×1/85

C) Snatch Grip Ppress
4×4/60% snatch

D) Back Squat
4×3/70%