3/14/14

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

This workout was released right here in New Orleans, over at CrossFit NOLA.  

START WOD

Bench Press 3 sets of 10

+

75 Burpees for time (don't worry about the time, just finish it) 

3/13/14

If you are planning to do the Open 14.3 WOD, make today an easy day.  Do a light run, and some mobility work.  If not try a workout from earlier in the week.

START WOD

Back Squats - Use a safe comfortable weight for 5 sets of 3 (try to increase weight last two rounds)

+

10 Rounds for time
5 Pull-ups
10 Push-ups
15 Air Squats

3/12/14

SPORTS DAY

Go enjoy some sports

If you are planning on doing 14.3 on Friday, make today a tough cardio day.

4 Rounds at race pace
Aerodyne 20 Cals
Row 20 Cals
20 Burpees
20 Toes To Bar
Rest 5 Minutes

3/11/14

From March 10th through April 4th we will be posting two WOD's, one for the normal visitor to the sight to scale as they best see fit, and an additional WOD for those training for the 6535 workout who do not have a lot of Cross-Fit experience.  That second WOD will be labeled Start WOD. 

Strength - WOD
A. Deadlift - Reps of 5,5,4,4,3,3,2,2
Rest 2 minutes between Lift, Get Heavy

WOD
3 Rounds For Time
15 Front Squats at 135 (pick up from the ground each time)
15 Muscle Ups ( sub 15 Pull-ups/15 Dips)

Start WOD 

Push Ups - Complete 3 sets of 8-15 - with a 3 second negative
*** Each Push-up, count to three from your arms fully locked out until your chest hits the ground, then immediately extend back up. 
+
4 Rounds 
300 Meter Row
10 Burpees
Rest 2 minutes between each round. 



Don't forget that Friday we will post Open WOD 14.3.  We program the workouts to best allow for a first attempt on Friday.  Today should be a hard day, Thursday should be a light day. 

3/10/14

From March 10th through April 4th we will be posting two WOD's one for the normal visitor to the sight, to scale as they best see fit, and an additional WOD for those training for the 6535 workout who do not have a lot of Cross-Fit experience.  That second WOD will be labeled Start WOD. 

Strength 

Power Cleans Work to a heavy 2 rep max 

WOD

For Total Time:

Row 1000 m 

30 Toes to Bar

20 Burpees

10 Power Cleans (165lbs) - Scale as necessary 

20 Burpees

30 Toes to Bar

Start WOD

Spend about 10 - 15 minutes working pull-ups

Suggested 6 sets of 5 pull ups, rest as necessary. (Use bands for assistance) 

+

For Time: 

Run 1 mile 

Then do 50 air squats 

3/08/14

Open WOD 14.2!  We will Post Open WOD's every Friday 
For as long as possible:
From 0:00-3:00
  2 rounds of: 
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern

2/26/13

Strength 
5 Rounds
1 minute Bar Bell Front Rack Step Ups (95lbs)
2 minutes rest

Scale weight as necessary to finish each minute of step ups without rest.


WOD
Every Minute on the Minute for 12 minutes
Odd Minutes - Row 250 meters
Even Minutes - 5 Power Cleans (135lbs)