Month: March 2014
TUESDAY 4.1.14 WOD
“More Technique Work in the Jerk” – Bob Takano, Catalyst Athletics PART 1: 20 MIN CAP FOR BOTH VERSIONS Version 1: 5 Rounds for time: 10 C2B Pullups 15 Wall Balls 20/14 30 DUs Version 2: 5 Rounds for time: 10 Pullups any scale or ring rows 15 Wall Balls any weight 30 DUs or 15 …
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MONDAY 3.31.14 WOD
PART 1: 15-20 min 2 Position Snatch – Build to challenging weight in the following complex: 1 Hang Squat Snatch (mid thigh) + 1 Full Snatch (from the ground) PART 2: 7 Min AMRAP: 7 Squat Snatches 115/75 or 95/65 7 TTB or 7 Min AMRAP 7 Full or Power Snatches using 60-70% of Part …
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SATURDAY 3.29.14 WOD
In Teams of 2: 3 Rounds for time: 80 Wall Balls 20/14 80 Russian Swings 53/35 One athlete works at a time. BUT Every minute on the minute stop where you are and all three athletes complete 3 burpees.
FRIDAY 3.28.14 WOD
CrossFit Open WOD 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees Men’s Open Rx’d Scores: Blake – 14:23 Steve – 15:27 Ulric – 15:53 Ricky – 15:20 AP – 17:09 Anthony – 17:14 Eric – 17:49 Nick – 17:58 Drew – 19:01 Sean – 19:10 Women’s Open Rx’d Scores: Ice Box – 11:57 Sarah …
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THURSDAY 3.27.14 WOD
Welcome to the March On-Ramp class! PART 1: WARM UP Get a partner and pair of DBs… Partner 1 does an entire round than Partner 2 does an entire round. Both athletes will complete 3 rounds each. 5 Deadlifts (mid shin) 5 Hang Power Cleans 5 Front Squats (rack the dbs on the shoulders) 5 …
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