4/3/15 WOD

1)ME Snatch 2)ME C&J  

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April 2, 2015

4/2/15 WOD

1)DE80 box squat, 8×2 EOS do 4 GHD raises 2) 12 min ladder up by 3’s Pullups OH sqauts, 95/65

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April 1, 2015

4/1/15 WOD

1)Gymnastics: Muscle ups Handstand holds 2)”Diane at the Bar” 21-15-9 of: DL’s, 225/155 Shoulder press, 135/95 3)Mobility    

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March 31, 2015

3/31/15 WOD

1)ME close grip bench 2)4 rds: 20 Ring pushups 30 wallballs 500M row  

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March 30, 2015

3/30/15 WOD

Oly day 1)Snatch 70% 5×1 75% 4×1 80% 3×1 85% 2×1 90% 1×1 Athlete has 15 minutes to get as high up the ladder as possible. Any miss must start over at the very beginning (70%). 2)C&J 65% 5×1 70% 4×1 75% 3×1 80% 2×1 85% 1×1 Athlete has 15 minutes to get as high…

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March 29, 2015

3/28/15 WOD

CrossFit Total: ME back squat ME shoulder press ME deadlift  

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March 27, 2015

3/26/15 WOD

1)DE75 bench, 10×3 2)AMRAP20 14 SDHP, 95/65 10 shoulder press, 95/65 4 CCCT 180 pushups

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March 26, 2015

3/26/15 WOD

1)Halting snatch DL, 5×5 110% of max snatch 2)Experienced athletes: DE70 snatch highpull, 3×5 DE75 snatch highpull, 3×4 DE80 snatch highpull, 3×3 Newer athletes do snatches from knee position 3)ME jerk  

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March 25, 2015

3/25/15 WOD

1)DE75 box squats, 10×2 2) For time: 9 snatch, 135/95 9 OH squat, 135/95 30 DU’s 15 snatch, 95/65 15 OH squat, 95/65 60 DU’s 21 snatch, 75/45 21 OH squat, 75/45 90 DU’s

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March 24, 2015

3/24/15 WOD

1)Muscle up practice 2)Handstand hold practice: 3)5 minutes for max laps around gym. Every lap do 5 burpees.

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March 23, 2015
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