Lift: Squat Clean - skill work and try to find a 1 RM
WOD: 3 Rounds of:
Bear Crawl 1 Lap,
6 Turkish Get-ups,
Hit your 90% of your 1 RM
WOD: Run 1 mile for time, then.....
Partner 'Filthy Fifty'
50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell swings, 35/44
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 15/20
WOD: 'Helen' Modified
3 Rounds for time of:
31 Pushups - S rollup pushup, C 6 Handstand Pushups
12 Pullups - S use a band (but try to maintain full range of motion), C Replace with 4 Muscle Ups
WOD: "Kelly Modified"
Five rounds for time of:
Run 400 meters
30 Double Unders
30 Wall ball shots, 15/20
*To Scale this one, try the best you can to do the Rx movements but cap yourself with a shorter time or less rounds.
Lift: Snatch 3x1 Post WOD
WOD: 'Elizabeth Modified'
Snatches - S 45/65, Rx 75/115, C 95/145
Ring Dips - S use a band
Lift: Back Squats 3x1 Post WOD
WOD: 3 Rounds of:
40 Back Squats from ground,
20 Evil Wheels with your barbell,
1 Lap farmers Carry Left hand with barbell,
1 Lap farmers Carry Right hand with barbell,
Rest 1 Minute.
* S 45/65, Rx 65/95, C 95/135
Gym is closed today!
We are meeting at St. Edwards Park for the Family Jewels
5k. Sign up here to join us (discount code CrossFitfj5k).... http://www.databarevents.com/FamilyJewels5K
Reminder that CFK will be closed tomorrow 3/22. We are meeting at St. Edwards Park for the Family Jewels 5k. Sign up here to join us (discount code CrossFitfj5k).... http://www.databarevents.com/FamilyJewels5K
WOD: CrossFit Open WOD 14.4
14 minute AMRAP:
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
Lift: Warm up for WOD with Overhead Squats
WOD: 4 Rounds of:
20 Overhead Squats - S 35/45, Rx 55/85, C 75/115
30 Double Unders or 90 Singles.
5 Handstand Pushups - S put your knees up on a box, C 7 inch deficit
Lift: Power Cleans 3x3
WOD: 2 Rounds of:
30 Kettle-bell Swings 35/62,
30 Kettle-Bell Swings 35/62
Lift: Push Jerk 3x3
WOD: 16 Minute EMOM:
Odd Minutes: 2 Push Jerks @ 3x3 Weight and 1 Rope Climb
Even Minutes: 5 Tire Flips and 1 Lap Gorilla Crawl
Monday March 17, many will celebrate St. Patrick’s Day. While the day has become recognized more for wearing green and drinking beer, it’s meant to celebrate the testimony of an incredible servant of Christ.
Much of what is known about St Patrick comes from the Declaration, which was allegedly written by Patrick himself. It is believed that he was born in Roman Britain in the 4th century, into a wealthy Romano-British family. His father was a deacon and his grandfather was a priest in the Christian church. According to the Declaration, at the age of sixteen, he was kidnapped by Irish raiders and taken as a slave. It says that he spent 6 years there working as a shepherd and that during this time he "found God". The Declaration says that God told Patrick to flee to the coast, where a ship would be waiting to take him home. After making his way home, Patrick went on to become a priest. After escaping from slavery and studying to become a priest, Patrick returned to the land of his captivity with a purpose: to set them free and preach the gospel as a missionary. Over the following centuries, many legends grew up around Patrick and he became Ireland's foremost saint.
Using the now-famous 3-leaf clover to explain the Trinity (Father, Son, and Holy Spirit), Patrick was credited with introducing Jesus and the Trinity to the Irish. The green of the clover inspired the tradition of wearing green that is still celebrated today.
Patrick died on March 17, hence the day set aside to honor him. Like most holidays, it has lost much of its original purpose. Be challenged by the inspirational example of a teenage boy who learned to forgive and used his forgiveness to reach out to his captors. If anything, today we celebrate a story about forgiveness.
Lift: Back Squat 3x3
WOD: Here goes the best attempt at a St. Patty's day WOD :)
20 Minute AMRAP of:
Run 400 (4th century)
6 Back Lunges (the yoke of 6 years in slavery) - S 45/65, Rx 85/115, C 105/ 155
And every round complete 3 Sets (3 leaf clover) of the following: 3 K2E, 3 T2B and 3 Ring Pushups. (it will make sense when you come in).
Switch with partner every minute until reps are completed, and then move on to the next exercise:
100 OH med ball walking lunges (partner holds bottom of push up)
100 Kettlebell swings (hollow hold)
100 Sit ups (active shoulder hang)
100 Dumbbell press (hold bottom of squat)
Lift: Deadlift 3x5
WOD: 5 rounds:
10 jumping lunges,
10 deadlifts - S 95/135, Rx 155/225, C 205/275
Bear crawl 1 lap after each round
Challenge: Max Box Jump height - Post WOD
WOD: 4 rounds:
5 man-makers - S 10/12, Rx 20/30, C 30/40
15 box jumps - S 12/20, Rx 20/24, C one legged
200 meter sprint
For today's WOD we are doing CrossFit open WOD 14.2. We are offering an alternate WOD for those who don't think they want to do the completion one.
Skill: Pistols (one legged squats)
WOD: 10 rounds of:
6 Pushups - S roll-up pushups, C med ball pushups,
8 Pistols - S 3 air squats = 1 pistol,
10 Situps -C 10/25
Lift: Power Cleans 3 x 1
WOD: EMOM (every minute on the minute) for 14 minutes do:
ODD minutes: 2 Power Cleans @ 85% of the weight from your lift and 1 sideways shuttle Run.
Even minutes: Accumulative of 30 seconds ring holds.
Lift: Push Press
WOD: Complete 80 push jerks, and every time you put the bar down below your shoulders do your choice of:
15 Kettlebell swings 26/35 or, 12 Pullups or, 10 T2B, or 2 Muscle Ups
"WOD" = "Workout Of the Day".