WOD

Workout of the Day Posts

Sunday, March 29, 2015

EMOM

6 HSPU
6 DIPS

Bent Over Row
4 x 10

15 – 12 – 9
Pull UPs
Power Clean
MB Russian Twist

 

Thank you Selena and Joanna for the excellent photos over the past 5 weeks.

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Saturday, March 28, 2015

15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

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Friday, March 27, 2015

Box Squat  – Front Rack
12 x 2

Sumo DL
6 x 3

7min
5 T2B
10 Box Jumps
15 DU’s

or

Row for Cal
Rest
Thrusters
Rest

Thursday, March 26, 2015

AMRAP IN 25MIN

20 KB Swings
3 Bear Complex
10 Burpees
rest

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Wednesday, March 25, 2015

Push Press
5 x 3

Pull Ups
3 x Max Reps

AMRAP in 12
5 DB Thrusters
7 HR Push Ups
200m Row

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Tuesday, March 24, 2015

Back Squat w/ chains

Sumo Deadlift
3 x 10

3 x
20 Partner Leg Throws
Max Reps Glute Ham Raise
Backward Sled Drag

The pep talk.

The pep talk.

Monday, March 23, 2015

8 Rounds

4 Tire Flips
6 Front Squat / 4 Split Jerk
8 Pull Ups
10 Box Jumps
rest

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Sunday, March 22, 2015

EMOM
2 Hang Power Clean + 1 Clean

4 Rounds
10 Slam Balls
10 Push Ups
30 DU’s

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Saturday, March 21, 2015

Open Workout 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

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Friday, March 20, 2015

Box Squat
10 x 2

Good Mornings
3 x 8

8minmin
7 DB Bent Row
7 DB Power Clean
Sled Drag
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Thursday, March 19, 2015

4 Rounds

400m Row or Run
10 Pull UPs
20 Push Ups
30 Squats/ KBS

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Wednesday, March 18, 2015

Push Press
3RM

JM Press
3 x 8

3x
:30 Pistol Plank
rest :30
Sled Drag – Lap Bear Crawl
rest :30
:30 Kipping Ring Rows
Rest 1:00
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Tuesday, March 17, 2015

Are You Feeling Lucky?

17 Potato Sack Carry

40 When Irish Eyes are Thrusting

50 Rolling in the Shamrocks

40 Clover, Clover get your Chin Over

200 Dublin Unders

40 Over the Rainbow

1K in your Currach

40 Erin Go Dip

50 Shamrock Hollow Rock

50 Green Beer Shake

17 Kiss the Blarney

50 Luck O’The Push-ups

17 Irish Blessings

50 Pot O’Gold Swings

17 Top O’The Morning

10 Irish I could do a Muscle-ups

50 Irish Jigs

 

Hooligan O'Shea

Hooligan O’Shea

Monday, March 16, 2015

EMOM for 12
DL + HPC + Thruster

For Time:
60 DUs
50 Back Extension
40 Sit Ups
30 Burpess
20 Single Leg Squats
10 HSPU
40 Cal Bike

Meagans first MU's! Here is an example of the thunderous support CFE shows for their fellow comrades. Wether it be first DU, T2B or first 500lbs DL, we are proud of you!

Meagans first MU’s! Here is an example of the thunderous support CFE shows for their fellow comrades. Wether it be first DU, T2B or first 500lbs DL, we are proud of you!

Sunday, March 15, 2015

Press
6 x 3

Pull Up
3 x Max Reps

AMRAP in 8min
150m Row
12 OH Walking Lunge
12 Sit Ups

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Saturday, March 14, 2015

15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

images

Friday, March 13, 2015

Box Squat
12 x 2

4 x
12 DB Chainsaw Row
12 Death March

AMRAP in 10min
30 DU’s
20 MB Russian Twist
10 Box Jumps

or

MU and DU practice

Thursday, March 12, 2105

4 Rounds

3x
2 Front Squat
10 Slam Ball / KB Swing
1 Rope Climb

Rest

Coach Nicole and Baby Vic judging 15.1a

Coach Nicole and Baby Vic judging 15.1a

Wednesday, March 11, 2015

Bench
Find a Heavy Single
1 x Max Reps at %

5 – 4 – 3 – 2 – 1
Burpees
Thrusters
Pull Ups

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Tuesday, March 10, 2015

Good Mornings
5 x 3

Weighted Step Up
5 x 5 R/L

AMRAP in 7:00
1 Lap Sled Drag
5 Renegade Row
10 Sit Ups

These kids have worked hard to earn these weights.  Great job focusing on posture and position CF Kids!

These kids have worked hard to earn these weights. Great job focusing on posture and position CF Kids!

Monday, March 9, 2015

2 Rounds AMRAP in 3min

10 Cal Bike
6 DB Power Clean 50/35

10 Wall Balls
Lap Farmers Carry

10 Box Jumps
5 Ring Dips

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Sunday, March 8, 2015

Bench w/Chain

3x
5 DB Press
15 SA DB Row

Weighted Plank 3 x 1:00

Saturday, March 7, 2015

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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Friday, March 6, 2015

Box Squat
12 x 2

KB Swing
3 x 20

3 Rounds
Max Reps C2B
10 Front Squat

Thursday, March 5, 2015

6 Rounds

10 Box Jumps
2 Man Makers
20 KB Swings
2 Man Makers
30 DU’s
Rest

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Wednesday, March 4, 2015

Press

3 x
DB Floor Press w/band
DB Side Bends

2x
1:00 Row
Rest
1:00 Burpess
Rest

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Tuesday, March 3, 2015

Front Squat to box

Good Mornings
3 x 10
3 Rounds
20 Cal Bike
20 KBS
1:00 Front Leaning Rest
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Monday, March 2, 2015

AMRAP in 25

250m Row
15 WallBall/ 40 DU’s
6 SB TGU

Michael 15.1

Sunday, March 1, 2015

Bench w/ Chain
9 x 3

Body Row
3 x 10

3x
10 SA DB B.Press
10 Band Pull Downs
Side Plank

Fail

Fail

Saturday, February 28, 2015

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

See the CrossFit Games Website for your scaled options.
Please make sure you review the standards and demonstration video.

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