3.19.15 – WOD 



Athlete: Chris O. focused during his jump roping of 15.3. Photo cred: Coach John

Thursday

CrossFit 

Strength:

Find a 20RM Bench Press 

WOD

For time:

25 Calorie Row 

20 Hang Power Snatch, 95/65 pounds 

15 Burpees over the Barbell

10 Bar Muscle-ups

20 Calorie Row 

15 Hang Power Snatch, 95/65 

10 Burpees over the Barbell

5 Bar Muscle-ups 

Warm down:

6-8 minutes of light cardio, you choose modality (Airdyne, Row or Walk) 

2 minutes Pancake Stretch

4 minutes Pigeon Stretch, 2 minutes each side 

BaseFit

WOD:

5 rounds each for time of:

10 Toes to Bar 

15 Push-ups

20 ABMAT SU

25 Air Squats

Rest 2 minutes 

Warm down:

Same as CrossFit 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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5 Responses to 3.19.15 – WOD 

  1. Coach john says:

    6 pm

    Jeff – 115#//17:56 RX
    Manny – 115#// 19:21 C2B
    Errol – 230#PR// 22:53 RX
    Zachary – 95#// 16:10 75# C2B
    Andres – DNF// 13:30 C2B

  2. Coach john says:

    7pm

    Garey – 215# // 12:54 RX
    Nathan – 135# // 14:19 RX
    Jamie – DNF // 15:00 Mod
    Bobby – 145# // 15:35 C2B
    Peach – 63# // 18:16 25#| ring dips
    Alex – 155# // 12:11 C2B
    Chris O. – 85# // 16:18 mod

  3. Coach Joe says:

    Friday
    5:15 am CrossFit

    Nicole L 65#//20:11 (45#,c2b,ylw)
    Autumn 65#//19:15 (45#,c2b,ylw)
    Rick P 165#//12:55 (75#, c2b,ylw)
    Michelle E 45#//21:51(45#,blkc2b,ylw dips)
    Manny O 145#//11:52 (c2b)
    Paul F 165#//14:09 (75#,c2b)

    6:30 am CrossFit

    Derek D. (15.4) 25reps

    7:45 BaseFit

    Jeff 21:57
    Jamie 22:12
    Derek 18:36
    Tony 22:45

  4. WW says:

    9am

    Rachel – 48 20RM/14:27 55#/CTB
    Brian – 95 20RM/19:09 CTB
    Amy – 48 20RM/16:56 45#/CTB
    Josh – 115 20RM/11:40 75#/RingRows HR
    Rob – 135 20RM/10:40 75# CTB
    Denise – 85 20RM/12:20 CTB
    Rocio – 48 20RM/14:47 35#/CTB Blue
    Tali – 43 20RM/16:36 20#/CTB Blue knee Push ups

  5. mm says:

    6pm oly
    Luis
    Traci
    Tony

    7pm CF
    Warren- DNF bench, 13:34 pull-up/clapping pu

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