3/3 WOD

Strength: Front Squat – 6 sets of 3
Set 1 – 75%
Set 2 – 80%
Set 3 – 85%
Set 4 – 88%
Set 5 – 90%
Set 6 – 90%+

Strength 2) Weighted Strict Pull-Ups – 4×5

Conditioner: “Fran” 21-15-9 of…
-Thrusters (95,65)
-Pull-Ups

 

 

 

 

 

New Cycle Begins! 3/2 WOD

-Make sure YOU ARE recording your numbers every week. It is important to you becoming better as an athlete and achieving your goals.
-If you still have to complete 15.1 or want to redo it today is your last day, Do not do class first

Skill: Hi Hang Snatch + Hang Snatch

Strength: Every 2 Mins for 20mins Complete 1 Hi Hang Snatch + 1 Hang Snatch
*Start with about 50% of your 1rm and move up about 5% each set until your form breaks down. If you miss back down in the weight.
-Do NOT DROP the bar between reps
-Do NOT Power Snatch unless you have mobility issues

Conditioner: For Time – Complete rounds of 12,10,8,6,4,2
-Push Press (115,75)
-Burpee Box Jumps (24,20″)

 

2/28 WOD

Strength: Find a 1 Rep Max Clean & Jerk

Conditioner: 15.1 Open WOD

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

 

2/19 WOD

Momentum-Speed-Rope-FB

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Don’t forget to participate in the Bodyweight Throwdown this Sunday!!! Starts at 10:30am and is only $25, if strength isn’t your thing then heres your chance to show off your bodyweight ninja skills!!!
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OK, just to be clear, you have until next Friday, 2/27, to pre order your gear. All tees and tanks are $20 a piece and the ladies nike combat shorts are $40. Bring cash in to get your name and order down. Click below to see all designs…
http://www.crossfitadvance.com/…/Tee-Shirts_Shorts_Spring-2…

Skill: Ladder Drills

Conditioner: 20 Min AMRAP (Teams of 2)
-10 Clean & Jerk (135,95)
-20 T2B
-40 Dubs (100 singles)

2/18 WOD

Don’t forget to participate in the Bodyweight Throwdown this Sunday!!! Starts at 10:30am and is only $25, if strength isn’t your thing then heres your chance to show off your bodyweight ninja skills!!!
___________________________________________________________________________________

OK, just to be clear, you have until next Friday, 2/27, to pre order your gear. All tees and tanks are $20 a piece and the ladies nike combat shorts are $40. Bring cash in to get your name and order down. Click below to see all designs…
http://www.crossfitadvance.com/…/Tee-Shirts_Shorts_Spring-2…

Skill: Power Snatch

Conditioner: 20 Mins
1st Min – 20 Seconds Max Power Snatches (95/65)
2nd Min – 20 Seconds Max AirDyne
3rd Min – 20 Seconds Max Burpees
4th Min – 20 Seconds Max T2B

 

Lactic Acid Re-Test

Classes will be on for 4:30, 5:30 and 6:30pm. 7:30 Class will be CANCELED due to possible Ice conditions.

 

We are accepting pre-orders on our new tee shirt designs until next week. Click here to see the new designs!
-Mens sizes will be regular tees
-Womans sizes will all be racer back tank tops, if you want a tee you have to order a mens size.

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Lactic Threshold Test: 60 Seconds work / 4mins rest – 8 Rounds
-6 C&J (115,75)
-6 Box Jumps (24,20)
-Max 20′ Shuttle Sprints
Score is total number of sprints over 8 rounds is score…

Compare score to Decembers score.