WOD

03/17/2015

12

Thomas Lynn getting his first muscle-ups! He was kind enough to do more since we missed getting his first one on video!!

Metcon (Weight)

Every min for 5mins
5 Power Cleans @60%

–Rest 1 min–

Metcon (Weight)

Every min for 5mins
3 Power Cleans @70%

–Rest 1 min–

Metcon (Weight)

Every 30 secs for 5mins
1 Power Clean @80%

–Rest 1 min–

Metcon (Weight)

Every min for 5mins
5 Power Cleans @60%

03/16/2015

15


Main – CrossFit

Back Squat (5 reps every min (10mins) @65%)

Metcon (Time)

For Time:

21-15-9

PHSPU

Muscle Ups

03/14/2015

4

The Saturday workout is off site.

Location: TTU Track
Time: 9am

CrossFit Games Open 15.3

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots*, 20# / 10#
200 Single-Unders
*9 Foot Target

03/12/2015

Jordan-rower-GilliganMetcon (Calories)

5 rounds

1 min max Cal. Row
–1 min Rest–
1 min max Cal. Ski Erg
–1 min Rest–
1 min max Cal. Assault Bike
–1 min Rest–

03/11/2015


Main – CrossFit

Deadlift (5 Reps Every Min (10mins) @75%)

Metcon (Time)

For Time:

21-15-9

Hang Cleans (155/105)

Bar Facing Burpees

03/10/2015

Darren-Coaching-MRLBench Press

8 Reps Every 2 Mins (10 mins) @70%

Metcon (AMRAP – Rounds and Reps)

8 Min Amrap

Cal. Row (8 men/6 women)
8 Overhead Squats (135/95)

03/09/2015

box_jump

Front Squat (3 Reps Every Min (10mins) @ 75%)

Metcon (Time)

For Time:

20-18-16-14-12-10-8-6-4-2

HSPU
Box Jumps (30/24)

* 20 min Time Cap *

03/07/2015

Saturday’s workout will be off site.

Location: TTU Track
Time: 9am

03/06/2015

Modified Friday Class Schedule: 6am and 8:15am classes are canceled. We will have a 1pm class, plus our 2:15pm and 3:30pm classes. Evening classes are canceled due to Friday Night Lights! Come cheer everyone on!

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.

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