WOD – 28APR16

CrossFit24Logo

Skill:

3 rd not for time

10 Bench Press (athlete’s choice)
15 GHD Sit Ups

WOD:

14 min AMRAP

50 Deadlifts (205/135)
40 T2B
30 Wall Balls (20/14) 10 ft
20 Power Cleans (205/135)

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WOD – 25APR16

IMG_0217

Skill:

Bench Press
Find your 1 rep max.

WOD

Masters Region Event 3

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

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WOD – 23APR16

Rope Climb with Weight Vest

Skill:

1 min AMRAP

Rope Climb alternating with your partner

WOD:

24 min AMRAP

6 Rope Climbs
20 Deadlift (155/105)
50 Burpees
100m Farmers Carry (each team member must carry (35/25#) plates)

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WOD – 18APR16

01FEB13

Skill:

Deadlift

5-5-5-5

then

Power Clean

2-2-2-2

WOD:

Megan Proctor WOD

5 min AMRAP:

15 ab mat
10 Pull up
5 Power clean (135/95)
1 rope climb

Rest 1 min
Repeat x 3 (15 min total)

Finisher: coffee run for time

Post your results to the Whiteboard.

WOD – 16APR16

31OCT12

WOD:

For time:

Teams of 2

200m run
100 KB swings (53/35)
200m run
80 burpees
200m run
60 box jumps
200m run
40 air squats
200m run
20 wallballs (20/14)
200m run
10 pull ups

*partners must complete runs together

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WOD – 15APR16

IMG_0217

Skill:

Kipping Progression

WOD:

5 min AMRAP

5 Front Squats (135/95)(95/65 masters)
5 Ring Dips

5 min rest

5 min AMRAP

5 Front Squats (95/65)(75/45masters)
5 C2B Pull Ups

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WOD – 14APR16

19JAN13

Skill:

Clean & Jerk
Find your 3 rep max.

WOD:

For Time (12 Min Cap):

100 Double Unders
20 Clean and Jerks Rx – 135/85 Scaled and Masters – 95/65
100 Double Unders
20 Clean and Jerks Rx – 155/105 Scaled and Masters – 115/75
100 Double Unders
20 Clean and Jerks Rx – 165/115 Scaled and Masters – 135/85
100 Double Unders
20 Clean and Jerks Rx – 185/135 Scaled and Masters – 155/95

While WOD #2 is “For Time”. It is not expected that all teams will complete the workout. At the 12 Min Time Cap any unfinished reps will be counted as one second each added to the time.

One athlete working at a time. Team can split work however they choose. One barbell per team. Team must load bar for each round and increased weight. One athlete can adjust weight while the other is performing double unders.

In the Scaled and Masters Divisions single unders will be allowed but will be done at a 3:1 ratio. 300 single unders will be required each round instead of 100 double unders. Both athletes must either perform double unders or single unders. One can not do doubles and the other singles.

Compare to WOD – 14OCT14 Dynamic Duo

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WOD – 12APR16

CFgames2013

Skill:

3 min max Cal Row

WOD:

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)

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WOD – 09APR16

Bonnie Bio 3

Skill:

Rope Climb

WOD:

For time

400m Run
41 Air Squats
41 Push Ups
41 Double Unders
41 Pull Ups
41 Burpees
4 Rope Climbs
41 Cal Row
400m Run

Happy Birthday Bonnie!!!

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WOD – 08APR16

07FEB13

Skill:

1 Arm KB Snatch

5/5
3/3
1/1

WOD:

for reps

10 min to run 1 mile, with the remaining time
Max Rep Alt KB Squat Snatches
then
8 min to run 800m, with the remaining time
Max Rep Alt KB Squat Snatches
then
6 min to run 400m,with the remaining time
Max Rep Alt KB Squat Snatches

KB weight is (53/35)

Post your results to the Whiteboard.