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Deadly Wednesday

3/31/2015

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Wednesday, April 1


Strength - Deadlitft 
Spend 20 minutes working up to 1RM

WOD - 10 min EMOM

Rx
5 DL 185/135
20 DU

L2 155/105
L1 125/75, progressions




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OH Tuesday, March 31

3/30/2015

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Tuesday, March 31

Strength - OH Squat
Spend 20 minutes working your way up to 1RM 


WOD - Mini Nancy (3 RFT) - 12 min cutoff


Rx
400m run
15 OH Squats 95/65

L2 - 85/55
L1 - 65/35




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Max Clean Monday

3/29/2015

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Monday, March 30

Strength - Power Clean & Squat Clean
Spend 20 minutes working your way up to 1RM on each


WOD - 15 min AmRap

Rx
400m run
15 Power Clean 135/95

L2 115/75
L1 85/45




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Slam It Thursday

3/25/2015

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Thursday, March 26

Skill - GOAT WORK

WOD - 3RFT

20 Slam 35/25
30 Sit-ups with slam ball
400m Run with slam ball 



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Whacky Wednesday

3/24/2015

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Wednesday, March 25

Strength - Bench Press
5@40%
5@60%
3x5RM (+2.5-5)

WOD - 12 Min AmRap

Rx
7 Thrusters 105/75
14 C2B Pull-ups (any grip)
21 DU

L2
7 Thrusters 85/55
14 Pull-ups
21 DU

L1
7 Thrusters 65/35
14 Jump pull-ups
21 DU Progressions

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Superfecta Tuesday

3/23/2015

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Tuesday, March 24

WOD

Rx
(In 10 minutes)
1600m run
Max rep deadlifts (225/155)

Rest 1 minute

(In 6 minutes)
800m run
Max rep power cleans (135/95)

Rest 1 minute 

(In 4 minutes)
400m run
Max rep front squats (135/95)

Rest 1 min

(In 2 minutes)
200m run
Max rep push jerk (135/95)



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Mission Monday

3/22/2015

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Monday, March 23

Press
WU 5@40%
WU 5@60%
3x3RM (add 2.5-5#)


WOD - 21,15, 9 (15 minute)
Rx
Burpees
Goblet Squat 53/35
KBS 53/35
400m run after each set

L2 44/26
L1 35/13




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Double Duty Thursday

3/18/2015

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Thursday, March 19

Skill - GOAT WORK

EWOD - 1600m for row for time

WOD - 4 RFT

100m run
2 rope climb
10 Burpee box jump 24"

L2

100m run
1 rope climb
10 Burpee box jump 20"



L1
100m run
1 knotted rope  climb or 6 rope pulls
10 Burpee box jump 12"







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Heavy Wednesday

3/17/2015

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Wednesday, March 18

EWOD - tabata DU x 8

WOD - Main CrossFit

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Score heaviest load for the snatch, clean and deadlift





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Two For One Tuesday

3/16/2015

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Tuesday, March 17

EWOD - 1 mile for time

Rest 5 min

WOD - 15 min AmRap

Rx
5 strict pull-ups
10 HR Pushups
15 Squats





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