Latest WODs

Competitor

  • February 28th, 2015


Main – Competitor

Done on Sunday

Strength

if planning to re-test 15.1, reduce volume to 3 x 3 on strength movements

Close Grip Bench Press (5 x 3)

Back Squat (5 x 3)

Weightlifting

Every 1:00 for 5:00

Hang Squat Clean (1.1 @ 80-85% 1RM HSC)

10 second b/t clusters

Conditioning

@ 85%

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

12 Box Jump Overs (24/20)

24 Double Unders

12 Burpees
———–

3:00 Rest

———–

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

4 Calorie Bike

12 Calorie Row

4 Ball Over Shoulder (120/80)

Partner Saturday

  • February 27th, 2015

Main – CrossFit

Skill

Practice a skill x 10 mins

or

Work Mobility

Metcon

Partner WOD

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

CrossFit

  • February 26th, 2015

Main – CrossFit

Metcon

Rx

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Metcon

Scaled or Masters 55+

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk