2/18/15 Wednesday

Reebok CrossFit Open, Competition, friends

 

Performance

A. Every two minutes, for 20 minutes (10 sets) of:

Clean Cluster x 1.1

*Build as you go to a tough complex

 

B. AMRAP in 10 minutes of:

5 Ground to Overhead (185/135 lbs)

10 Burpees Over the Barbell

15 Chest-to-Bar Pull-Ups

 

Competition

Wod will be posted at gym

10/22/14 Wednesday

Performance

A. Build to a
 1 RM Power Clean

B. Box Squat; 
4 reps x 8sets, rest 2-3min

-Same weight all sets

 

C. 21-15-9 
reps for time:

Power Clean, 135/95

Bar Facing Burpee

 

Competition

Wod will be posted at gym

9/30/14 Tuesday

Performance

A. Death by Power Clean, 115/75

Complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.

 

– If you are unable to complete 12 rounds with this weight, drop the weight to 105/65 and start over.

– If you are unable to complete 12 rounds with 105/65, drop the weight to 95/55 and start over.

*Post scores for all rounds that you do (the first round is the most important score – go for broke with the 115/75).

*Rest as needed b/w ladders

 

Competition

Wod will be posted at gym

6/24/14 Tuesday

Performance

A. Take 15 minutes to establish a 1-rep max Power Clean

Beginners: EMOM for 10min perform 2 Hang Power Cleans

+

“The Chief”

Against a three-minute running clock, complete as many rounds and reps as possible of:

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

Rest 60 sec x 5 sets

* Pick up each set where you left off when the last ended.

* Score is total rounds/reps completed

 

Competition

Wod will be posted at gym