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WOD

‘DT’

5 RFT of:

  • 12 Deadlifts (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 9 Hang Power Cleans (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 6 Push Jerks (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

Hang Clean
3-3-3-3-3-3

5RDFT of:

  • 10 OH lunges (Rx: 45#/25#, L2: 35#/15#, L3:25#/10#)
  • 15 Push-ups
  • 20 Hollow Rocks

WOD

For time:
Row 30 calories
30 burpees, jumping over the barbell
30 hang cleans (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#)

Performance WOD

50 C2B Pull-ups for time

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WOD

15, 9, 6 reps of the following exercises for time.

RX:
Hang Clean (135#/95#)
Muscle-Ups/Bar Muscle-Ups

L2:
Hang Clean (115#/75#)
Bar Muscle-Ups with Band

L3:
Hang Clean (95#/65#)
C2B Pull Ups with band

Performance WOD

Bench Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 70%
3 x 75%
1+ x 85%

50 Tri Extensions

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Skill

  • Hang Cleans
  • Kipping and Butterfly Pull-ups

WOD

Complete three rounds for time of:

RX:

  • 20 Hang cleans (95#/65#)
  • 20 Pull-ups
  • Row 750 meters

L2:

  • 20 Hang cleans (95#/65#)
  • 20 Band Pull-ups
  • Row 750 meters

L3:

  • 20 Hang cleans (75#/55#)
  • 20 Jumping Pull-ups
  • Row 750 meters

Performance WOD:

Squats:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75% (as many as you can but leave two reps in reserve)

50 Leg Extensions

RESULTS:

apr29

Attention: Due to weather, we are canceling all classes until this evening.  See you at 530pm and 630pm. Drive safely.

Skill

Hang Clean

WOD:

For time:

  • 2000m Row
  • 50 Alternating Pistols (L2: Pistols on medball, L3: Pistols on box)
  • 30 hang cleans (Rx: 155#/95#, L2: 135#/75#, L3: 95#/45#)

Performance WOD

20 Burpee Muscle-ups for time

RESULTS:

mar17

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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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