March 10th. 6PM. Parking Lot.
Skill Work: Teaching Simple Jack how to Olympic Lift
4 Rounds:
With 95 LBs on a Barbell
Power Clean x 1
Front Squat x 1
Push Press Overhead to back rack x 1
Back Squat x 1
Push Press Overhead to front rack x 1
repeat sequence 7 times; weight cannot rest on ground in set
Run 400 meters
rest EXACTLY 5 min b/t sets
Focus should be on not going into the “Crossfit Shuffle” on the runs
March 8
We’ll meet at 6PM in the back lot.
WOD:
100 Thrusters for time with 95LBS
At the top of every minute, perform 3 burpees
Post time to comments.
March 6th
No games class this Saturday. You guys will be doing the PCF programmed WOD. I’ll be at the 1100, but come when you’d like.
March 3
****Changed from burpees to jump over box
Meeting at 6pm in parking lot.
400 Meter Run @ 70%
Rest 2 Minutes
400 Meter Run @80%
Rest 2 minutes
400 Meter Run @90%
Rest 2 Minutes
400 Meter Run @70%
Rest 2 minutes
400 Meter Run at @ 100%
Then we will set up 2 Barbells. 185 and 225. You will choose either weight.
5 Rounds. Rest as needed between rounds.
For Speed
Perform 1 Clean and jerk with either 185 or 225
10 Jumps over 20 inch box
March 1
We are meeting at 6PM. We aren’t working out, just some recovery stuff.
Saturday. Feb 27th
WOD #1 @ 0800
Helen:
400 M Run
21 1.5 Pood KB Swings
12 Pullups
WOD #2 @ 1300
5, 4, 3, 2, 1
295 Deadlift.
115 Overhead squat. From the Rack.
Carry 2 Pood Kettlebells around the gym 4 times.
WOD #3 @ 1500
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Wednesday Feb 24
We’ll be meeting at 6PM in parking lot. There is a small chance of rain, but we’ll be meeting at 6PM rain or shine.
Feb 22. Change
Parking lot is clear enough. However Simple Jack pointed out that it is going to rain. We’ll be meeting at 8PM inside.
WOD.
5 Rounds
AMRAP 4 minutes
15 unbroken wall balls – 20# to 10 ft
Feb 20
Meeting at 10am at PCF.
Part 1
Find your 1 RM Snatch Balance
Part 2
3 rounds for time:
35 DB Dead Lifts – 75#/h,50#/h
75 Double Unders
30 Toes to Bar
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