WOD

04/06/2015

16


Main – CrossFit

Bench Press (10 Reps every 2 mins (10mins) @65%)

Metcon (Time)

For Time:

21-18-15-12-9

Back Squats (185/115)

Chest to Bar

04/03/2015


Main – CrossFit

Metcon (Time)

For Time:

30 Cal. Ski Erg

30 Hang Cleans (115/75)

20 Cal. Ski Erg

20 Hang Cleans (115/75)

10 Cal. Ski Erg

10 Hang Cleans (115/75)

04/02/2015


Main – CrossFit

Front Squat (3 Reps on the min (10mins) @80%)

Metcon (Time)

5 Rounds

10 Overhead Squats (135/95)

50 Double Unders

04/01/2015


Main – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

03/31/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (No Measure)

Warm- Up

10 rds

30 Secs Max Distance Run (60% pace)
30 Secs off (Rest)

Metcon (8 Rounds for time)

Every 3 mins

10 Back Rack Lunges (185/115)
200m Row

(record each round)

03/30/2015

Deadlift (3 reps every min (10mins) @80%)

Metcon (AMRAP – Rounds and Reps)

Amrap 15 mins

8 Dumbbell Snatch (100/75)
12 Push ups
24 GHD’s

03/27/2015

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

Scaled Men & Women, Teens & Masters 55+ use 65#/45#
Scaled Masters 55+ & Scaled Teens use 45#/35#

03/26/2015

Graham-n-Rich-Row

Metcon (Time)

5 rds

21 Cal. Row
15 Cal. Ski Erg
9 Cal. Assault Bike

03/25/2015

Todd_MUBench Press (3 reps every min (10 mins) @80%)

Metcon (Time)

Happy Birthday Todd!!!!

” T-Mart ”

For Time:

3 Rounds

25 Thrusters (95/65)
15 Muscle Ups

03/24/2015

Powered_by_RogueMetcon (Time)

For Time:

50-40-30-20-10

Wall Balls (20/14)
Stick Sit-ups

** Using a PVC pipe behind your head and an AbMat. Be sure not to pull the stick into your neck, use a finger or two (no death grips) to just keep your arms in place on the PVC. **

Metcon (No Measure)

Crossover Symmetry

“Iron Scap”

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