-
Tuesday 1.20.15 WOD
Max Effort Lower Strength/Skill: PVC Jump (**Score total height in inches) PVC ontop of box max height. W/ walk in WOD “CrossFit Games Open 11.2” 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ Extra Credit 4 x 30sec. GHD Paddeling http://conjugatefitness.wistia.com/medias/tcneoqmhc7
-
Monday 1.19.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 75% 1RM) WOD “Satanic Panic” 3 Rounds 250m Row 10 KB Snatches, alternating (55,35) 20 Wall Balls, unbroken (20,14) –5min rest– 21-15-9 Hang Squat Cleans (95,65) T2B **Score time of each workout Extra Credit 100 sit ups with feet anchored
-
Sunday 1.18.15 W.O.D.
Mobility 3min Sink Stretch 2min Couch Stretch – each side Gymnastics 10min Pistol Practice WOD Row 500m 25 Dubs, unbroken (x3) 20 GHD Sit Ups 15 Lunges, farmers carry KBs 55,35 (L+R=1) 10 Deadlifts (225,155) Row 500m 10 Deadlifts 15 Lunges 20 GHD Sit Ups 25 Dubs, unbroken Row 500m Extra Credit Accumulate 3min in […]
-
Saturday 1.17.15 WOD
WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 **CFNE partner benchmark WOD […]
-
Friday 1.16.15 WOD
Max Effort Upper Strength Shoulder Press (1RM – Strict Press with earthquake bar) Max weight + KBs hanging from bands Women: micro bands + 15# KBs Men: micro band + 25# KBs WOD “Legless” 2013 CrossFit Games Friday Night Event For Time: 27 Thrusters (95,65) 4 Legless Rope Climbs 21 Thrusters 3 Legless Rope Climbs 15 […]
-
Thursday 1.15.15 WOD
Dynamic Effort Lower Strength Box Squats (6×2 @ 85% 1RM) WOD “YOLO V2” 5 Rounds 5 Snatch Grip Deadlifts (115, 75) 5 Hang Power Snatches (115, 75) 5 OHS (115, 75) 5 K2E + T2B **17min Time Cap **Rest as needed between rounds **Score time of longest round **Rx = all standards and weights met + all rounds […]
-
Wednesday 1.14.15 WOD
Skill Work 5min Headstand to Unilateral Unloading Practice WOD CrossFit.com 110322 For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings (70,35) 40 Pull-ups 30 Handstand push-ups **25min time cap Extra Credit 3×30 partner leg throws **10 left, 10 right, 10 middle Announcements Saturday, 1.17.15 – Happy Hour and Auction
-
TUESDAY 1.13.15 WOD
Dynamic Effort Upper Strength Power Jerk (6×3 @ 70% 1RM ) WOD “YOLO” 5 Rounds 5 Power Cleans (135,95) 4 Front Squats 3 Push Jerks 2 Bar Muscle Ups **1min Rest, mandatory at the end of each round **Score your slowest round **20min time cap Extra Credit 3×20 Ab Fall Outs http://conjugatefitness.wistia.com/medias/pbdskvq268 Announcement Saturday, 1.17.15 – […]
-
Monday 1.12.15 WOD
Max Effort Lower Strength Front Squat (3RM) WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Extra Credit 4min Superman hold for max time Complete 20 sit ups every time you break
-
Sunday 1.11.15 WOD
Explosive Strength Strength Snatch Complex (Hip Squat Snatch + Hang Squat Snatch) **Work to a heavy, no misses allowed **Focus is on opening hips and pulling under bar WOD Last completed 10.3.14 EMOM for 15min Min 1: 7 Cleans Min 2: 7 Split Jerks Min 3: 45sec Hollow Rocks **Repeat rounds until the 15min is complete […]
