The Premier CrossFit Facility on The East End!

March 5, 2015

03/06/2015

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

5 min Dynamic Fun

+

Work up to heavy OHS

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Teens (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Teens Scaled (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

March 4, 2015

03/05/2015

Main – Group CrossFit

View Public Whiteboard

(No Measure)

15 min AMRAP

work up to heavy OHS 3 reps

10x ring pushups

10x Hip extensions

10x perfect burpees

Metcon

Metcon (Time)

For time:

42 Wall ball 20/14

21 Back squats 155/105

30 Wall ball

15 Front squats

18 Wall Ball

9 OHS

March 3, 2015

03/04/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds

15x Step up 12″ 2x KB overhead

30x Dynamic Wall

50ft Inch Worm

Weightlifting

Stones (3 waves Stone ladder)

You will perform 3 waves of Stone ladder….

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP of Cindy

5 Pull ups

10 Push ups

15 Air squats

March 2, 2015

03/03/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3rds

Work up to heavy 5 rep Push Press

20 Beat swings

20 KBS

20 GHD

Metcon

Metcon (AMRAP – Reps)

On a clock set for 12 min:

1 Min Squat cleans 135/95

1 Min Push jerk

2 Min Squat Clean

2 Min Push Jerk

3 Min Squat Clean

3 Min Push Jerk

March 1, 2015

03/02/2015


Main – Group CrossFit

View Public Whiteboard

(No Measure)

3rds

50ft walking lunge

50ft inch worm pushup

15 barbell thrusters

Yoke Carry (50ft)

you will perform 50ft yoke carry with the heaviest possible weight 3x

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

-burpees

rest 3 minutes

Metcon

Metcon (AMRAP – Reps)

2 min AMRAP

-pullups

February 27, 2015

02/28/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

30/30 Row (No Measure)

8x

Weightlifting

Strong Man Total (Total Weight)

-Max Stone

-Max Yoke 15ft

-Max Thruster

-Max Farmers carry

-You have 3 attempts at each

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

February 26, 2015

02/27/2015

Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

5 min of Dynamic Fun!!!!!!

-air squats

-mountain climbers

-jumping squats

-jumping jacks

(No Measure)

15 minutes work up to a heavy snatch

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

February 25, 2015

02/26/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to Heavy OHS 5 reps

50ft Burpee Broad Jump

:30′s L-sit Hold from rings/box

15 Hip extensions

Metcon

Metcon (Time)

2k Row + Death by Burpee over erg

-You will start on the rowing erg and begin your 2k row, every minute on the minute you will perform the allotted number of burpees over the erg as necessary……your score will be time

February 24, 2015

02/25/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

3 rds

20 Step up to 12″ Box w/ 2x kb/db in rack position

20 Thrusters w/ kb/db

50ft Bear crawl

Weightlifting

Clean and Jerk (1 RM )

You will take 15-20 Minutes to find your 1RM Clean + Jerk………

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
***Bring your cold weather gear to run****

February 23, 2015

02/24/2015


Main – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

Work up to a Heavy 5 rep Push press

50 ft Weighted Fuck walks

10x GHD Sit up

Double under practice

Metcon

Metcon (Time)

*** 30 MIN TIME CAP***

For time:

10x Thrusters 185, 135

2x Rope Climb

20x Thrusters 165, 115

2x Rope Climb

30x Thrusters 135, 95

2x Rope Climb

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