Mar 2015 29

Monday 3/30/2015

Posted In WOD

This will be a deload week with the Open season coming to a close. we have all worked very hard and now you should take extra time to focus on rest, recovery, mobility and quality movements.  
 
10-9-8-7-6-5-4-3-2-1
Power Clean 115, 80
Push Jerk 115, 80
Box Jump 24, 20
~workout should be done at a moderate pace and intensity
 
This past Saturday was awesome amazing fun way to end the Opens.  Once again it showed just how great our community at CFM is!  All those who participated gave every ounce of effort possible and pushed into some very dark places.  Very proud of everyone.
 

Mar 2015 27
8:30am Class Wod
3 Rounds for Time
15 Hang Power Clean 95, 65
25 Toes to Bar
100 Double Unders
 
The rest of you who will be attending and or competing in the 15.5 CrossFit Open Cookout and WODs I look forward to seeing you all later in the morning.  Get ready to go hard and be LOUD!
 
 

Mar 2015 26

Friday 3/27/2015

Posted In WOD

15.5 CrossFit Open Wod
For Time
27-21-15-9
Calorie Row
Thruster 95, 65   (scaled 65, 45)
 
OR
 
“Goat Day”
EMOM 20
Odd Minutes: Goat Movement Choice 1
Even Minutes: Goat Movement Choice 2
Today is your day to pick two weaknesses and work on them.
 

Mar 2015 25
***Reminder that we have the 15.5 cookout this Saturday.  Heats will start around 10:30am and go as long as we need.  There will still be class at 8:30am for anyone that needs to be in and out of here early. 
If you have not signed up on the white board DO IT NOW!.  We will be purchasing some meat for the grill but any other food to bring in is welcome as well.  Looking forward to a fun day!
We will be having Goat Day on Friday but anyone that needs/or wants to do 15.5 is able to do that in class as well.
 
 
1) 5 Minutes On the Minute.
1 Power Snatch + 2 Snatch Balance + 1 Hang Snatch
~weight should be LOW. high focus on speed, turnover & bottom position
 
2) 5 Sets @ 70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch 
 
3) 1-1-1-1-1
Power Snatch
 

Mar 2015 24
For Time
25 Calorie Row
50 Pull Ups
25 Power clean 95, 65
50 Push Ups
25 Overhead Squats
50 Sit Ups
25 Shoulder to Overhead
50 Air Squats
 

the man is unstoppable

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