Friday February
WOD
A. Back Squat
(speed is key, control down, up as fast as possible)
3-3-3-3-3-3-3-3@60-65%
B. 15 Minute AMRAP
7 HSPU
7 Pull-Ups
14 Switch Lunge
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Thursday February 26, 2015
WOD
A. EMOM 15 Minutes
3 Snatch@70%
B. For Time:
150 Wall Ball
3 Burpees EMOM
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Wednesday February 25, 2015
WOD
A. 5 Sets Max Reps Ring Dip (2-3 Minute Rest)
B. 3 Rounds For Reps
1 Minute Row (cal)
1 Minute T2B
1 Minute Push Press 25/35kg
1 Minute Box Jump 20/24"
1 Minute Alt D.B Snatch 35/50lb
1 Minute Rest
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Tuesday February 24, 2015
WOD
A. TGU
B. 2-3 TGU EMOM for 16 minutes
C. "Grace"
30 Clean & Jerks for time
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Monday February 23, 2015
The 2015 CrossFit Games Open starts this Thursday!! There is a scaled division as well as RX so there are NO excuses not to register and take part this year!
To register, follow the link below and make sure to add yourself to the CrossFit O-Town team and affiliate.
https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games
WOD
A. Weighted Chin-Up (palms facing you)
3-3-3-3-3-3 (static)
B. 2 sets Max Reps Chin-up
C. 20 Minute AMRAP
50 Double-Unders
40 Sit-Ups
30 Push-Ups
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Friday February 20, 2015
WOD
A. Back Squat 1-1-1 Max Out!!!
B. For Time:
18-15-12-9-6-3
Deadlift 75/110kg
Ring Dip
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Thursday February 19, 2015
WOD
A. Gymnastics
B. 20 Minute AMRAP
5 Power Snatch 35/50kg
10 Front Squats 35/50
10 T2B
20 Push-Ups
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Wednesday February 18, 2015
WOD
A. Snatch 1-1-1
B. 5 Rounds For Reps:
2 Minute AMRAP
8 Hang Clean & Jerk 35/50kg
6 Pull-Ups/C2B
4 Burpees
2 Minute Rest
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Tuesday February 17, 2015
COME CHECK OUT THE KETTLEBELL CLASS TONIGHT!!!
WOD
A. Strict Press 1-1-1
B. Push Press (weight from A) 3xMax reps
C. 5 Minutes Double Under
D. For Time:
40-30-20-10
Box Jump 20/24"
KBS 1/1.5p
Sit-Up
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Friday February 13, 2015
WOD
A. Back Squat 5 Rep Max
B. For Time:
12-9-6-3
Thruster 35/50
Burpee
K2E
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Thursday February 12, 2015
WOD
A. 5 Sets Max Kipping Pull-Up (2 min rest)
B. 5 Sets Max HSPU (2 min rest)
C. 10 Minute AMRAP
3 Power Clean 45/60kg
6 Push-Ups
9 Squats
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Wednesday February 11, 2015
WOD
A. EMOM 7 Minutes
3 Power Snatch+3 OHS@70%
1 Minute Rest
EMOM 5 Minutes
3 Power Snatch+2 OHS@75%
1 Minute Rest
EMOM 3 Minutes
3 Power Snatch+1 OHS@80%
B. For Time:
100 Double-Unders
30-20-10
Wall Ball
Alt DB Snatch 35/50lb
25 Burpees
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Tuesday February 10, 2015
WOD
A. Strict Press 5-5-5
B. Push Press 3-3-3
C. 15 Minute AMRAP
5 Pull-Ups/C2B
10 Push-Ups
15 Box Jump 20/24"
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Monday February 9, 2015
WOD
A. 20 Minutes
Odd 3 Deadlift@70%
Even 20 sec Strict K2E/T2B
B. 4 Rounds
20 DB Deadlift 35/50lb
15 DB Squat Clean 35/50lb
10 DB Push Press 35/50lb
5 DB Burpee
Rest 1 Min
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Friday February 6, 2015
GOOD LUCK TO DYNAMO'S TOP DOGS THIS WEEKEND!!
WOD
A. Back Squat 5-5-5 (heavier then last week static)
B. EMOM 5 Min
4 Hang Squat Clean@65%
Rest 1 Min
EMOM 5 Min
3 Hang Squat Clean@70%
Rest 1 Min
EMOM 5 Min
2 Hang Squat Clean@75%
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Thursday February 5, 2015
WOD
A. Gymnastics
*5 Minute Row for Meters
B. 12 Minute AMRAP
50 Double-Under
30 Alt D.B Snatch 55/35lb
10 Box Jump 24/30
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Wednesday February 4, 2015
WOD
A. EMOM 20 Min
Odd Min 3 Front Squats@70%
Even Min 20sec V-Up
B. For Time:
60 Burpee
50 Sit-Up
40 KBS 1.5/2p
30 Strict Pull-Up
20 Strict HSPU
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Tuesday February 3, 2015
WOD
A. EMOM 5 Min
4 Hang Full Snatch@65%
Rest 1 Min
EMOM 5 Min
3 Hang Full Snatch@70%
Rest 1 Min
EMOM 5 Min
2 Hang Full Snatch@75%
B. 5 Rounds For Time:
21 Wall Ball
12 T2B
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Monday Febuary 3, 2015
WOD
A. Push Press 3-3-3-3-3-3 (Static)
B. 15 Min AMRAP
5 Pull-Up
10 Push-Up
15 Squat
5 Clean and Jerk 50/70
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