WOD: 5 rounds for time

1 rope climb

5 handstand push-ups

15 OH squats ( 45#/ 35#)

CHALLENGE:  To be done before WOD

5 attempts at max height box jump

scale to rope lowers if necessary

WOD:
Deadlift 1, 1, 1, 1, 1

rest 5min

Bench Press: 8 sets of 2 reps, 45 sec rest between sets (use 60% of 1RM)

Challenge:
Max Double-unders in 2min (challenge to be done before max dl’s)

Welcome Zane Andrew Hill!
Born March 6th, 8 lbs, and 22 inches

WOD:
A. “Cindy” in 6min (5 pull-up’s, 10 push-up’s, 15 squats)

4min rest

B. Max reps Burpees in 1min

3min rest

C. 40 Toes to Bar in as few sets as possible

Challenge: 1 attempt at max watts on the rower

WOD:
Shoulder Press: in 5 sets build quickly to a heavy single rep (not 1RM)

Deadlift: (60% of 1RM) 8 sets of 2 reps, with exactly 45sec rest between sets

Rest 4min

3 times through:
15 kettlebell swings 1.5/1pood
25 doubleunders (sub 3x single unders, or 1:1 tuck jumps)
rest 90sec

Challenge Friday: pick one of the weeks challenges and beat the best posted score

On Deadlift portion- focus on speed on the pull. Stay tight, and drop the weight back to the floor after second rep.

WOD: Nicole
As Many Rounds As Possible in 20minutes:
400m run
Max rep pullup’s

Challenge: max jumping split squats in 30 sec.

WOD: Overhead Squat: 5 sets of 5 reps
Snatch Balance: 3 sets of 3 reps
Hang squat clean/split jerk (50% of 1rep max) 3/3, 4/4, 5/5

Challenge: max Back Extensions in 30s

6 rounds:

300m row
30 push-up’s
rest 3min.

Challenge: L-sit hold for time

3-2-1 go: row 300m, do 30 push-up’s, rest 3 min., row 300m, do 30 push-up’s, rest 3 min., row 300m, do 30 push-up’s, rest………

Scaling options: reduce number of rounds.

Post total working time to comments.

CrossFit Total:

1RM back squat
1RM shoulder press
1RM deadlift

Challenge of the day: Max clapping push-up’s in 30 seconds

Post loads to comments

Warm up: see board

WOD:  ”Chelsea”

Each minute on the minute for up to 30 minutes complete:

5 pull ups

10 push ups

15 squats

Go for as long as you can.  Best score is whoever makes it closest to 30.  Post rounds to comments. Scaling option: type of pull ups, push ups.

If you finish and you stopped at a low minute mark, take a few minutes rest, then pick a lift that you feel you need work on and  practice it for the remainder of the class.

Warm up: see board

Skill: OHS 3×3

WOD: 15-12-9

front squat 75#/ 45#

row for calories ( 15 calories, 12, calories, 9 calories)

Scaling option: adjust fs weight.
My original reps were 21-15-9. After 2 sets of people completed this wod, I would say that 21-15-9 is a good amount.