April 28, 2016

Friday 16.04.29

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
“Fran Forever”

Same format as 13.5, but normal chin-over-bar pull ups and 45/75lb thrusters.

Complete as many rounds and reps as possible in 4 minutes of:
- 45/75 pound Thruster, 15 reps
- 15 Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

Two person teams perform the tasks. During any four-minute block, one member performs thrusters and the other does pull-ups, but only one member may work at a time. If the team completes three complete rounds of thrusters and pull-ups (90 total reps), they earn another four minutes. But – this - looks – so - easy… The weights are too light… Post your retractions along with rounds and reps completed to the blog.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

April 27, 2016

Thursday 16.04.28

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
20 Minute AMRAP:

- 15 Kettlebell swings ( eye level, 53/35)
- 10 walking lunges
- 5 pullups

Post completed rounds and “change” to comments

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Chin over bar on the pullups with full extension at the bottom.

April 26, 2016

Wednesday 16.04.27

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Press

3-3-3-3-3

Follow with 180m Farmer’s carry. Grab 2 heavy kettelbells or dumbells and make 6 traverses of the bubble (up and back). Rest at each length of the bubble.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Keep your core tight and look through the "window" with full extension at the top.  

April 25, 2016

Tuesday 16.04.26

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
For time:

Row 2K

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
Proper rowing form

April 24, 2016

Monday 16.04.25

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
7 Minute EMOM

Every minute on the minute do 3 touch and go power cleans.

Followed by:
4 rounds
:30 sec max effort overhead squats (95/65)
:30 sec rest
:30 sec row (cals)
:30 sec rest

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Touch and go means you can't readjust between exercises.  Keep your lumbar curve locked in on the cleans.  Active shoulders on the OHS.

April 21, 2016

Friday 16.04.22

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
“Run From Fran”

This is a partner 20 Minute AMRAP, where
A: Runs 400meters, while
B: Performs Fran, 21-15-9 of thrusters (75/55lb) and pull-ups

When partner A finishes the run they pick up Fran where B left off. The score at the end of 20 minutes is the team’s distance ran and complete rounds of Fran.

This is a grinder, so do not unleash your usual Fran fury right off the bat because you will need to manage the effort to make it the full 20 minutes.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

April 20, 2016

Thursday 16.04.21

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
15 Minute AMRAP

10 Hang Snatches (full ) (75/55)
30 Double Unders
10 Push Presses (75/55)
30 Double Unders

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- keep your core tight on the hang snatches.  Scale weight as needed.