Mar 31, 2015

4-1-15 WOD

10 min AMRAP
ascending ladder
2 supine ring pull ups
4 DU's
4 supine ring pull ups
8 DU’S 
6 supine ring pull ups
12 DU'S 
8 supine ring pull ups
16 DU'S...........ETC..

Challenge: 10min EMOM
3 hang power cleans @ 65-70%

Mar 30, 2015

3-31-15 WOD

Nancy
5 Rounds
400m run
15 over head squats 95/65

Challenge:
Planks
4 rounds
30 sec side plank right side
30 sec side plank left side
30 sec plank (middle)
*there is no rest between planks, switch immediately to the next plank!

Mar 29, 2015

3-30-15 WOD

800m run buy in
3 rounds
20 burpee pull ups (bar about 6" above end of reach)
20 kb swings 53/35

Challenge:
Tabata push ups

Mar 25, 2015

3-26-15 WOD

If doing the OPEN, please take today as rest, possible come in to mobilize to be ready for tomorrow!
14 Min Amrap
5 Deadlifts 225/155
200m Run (sub 250m Row)
7 TTB
20 Du’s

Challenge: Weighted Good Mornings 5X5 same tempo during lowering and raising. Slow.

Mar 24, 2015

3-25-15 WOD

5 Rounds
30 sec burpee to plate 45/25
rest 30
30 sec Air Squats
rest 30
30 sec OHWL w/ plate (stationary)
rest 30 sec

Challenge: Work your skillwork for gynmastics Goals. If these are not specific and you need us to provide skill work complete the following:
5 Rounds
1 Minute Consecutive Plank - this means without breaking - break if you must, but as little as possible. Weighted if Possible
rest as needed
5-10 Strict Consecutive Pull Ups - this means without breaking (weighted if possible)

Mar 23, 2015

3-24-15 WOD

“Randy”
75 Power Snatches For Time
75/55#

Challenge: Spend 20 minutes working Squat Snatch. Do not add load if technique or speed is lacking. Work your progressions.

Mar 22, 2015

3-23-15 WOD

For Time:
3 Rounds
800 Run (or Row 1000)
25 Back Squats (do not exceed 45%1rep)


Challenge: 7X3 Thruster working up in load each set if form allows, try to keep this every 2 minutes pace.

Mar 19, 2015

Mar 18, 2015

3-19-15 WOD

NOTE: If you are signed up for the Open and  plan on doing 15.4 friday, It is well advised to rest today. Or do some light cardio. If you plan on doing it saturday, rest and mobilize friday.

1000m row buy in
3 round
15 thrusters 65/45
10 pull ups

Challenge:
10 min EMOM 3-5 strict pull ups (If you're able, do them weighted)

Mar 17, 2015

3-18-15 WOD

12 min AMRAP
10 burpee box jump overs (No hip extension, both feet touch top of box)
20 sit ups
30 hang cleans 95/65
400m run

Challenge:
1 min burpees
1 min rest
1 min burpees
(as many burpees as possible, challenge yourself and try and match your first round)

Mar 16, 2015

3-17-15 WOD

Happy ST. Patty's Day (20 burpee penalty for no green!)
partner WOD (teams of 2)
40 synchronized weighted sit ups 25lbs plate/ 15lbs plate
50 front squats 135/95
40 strict HSPU’s
25 Thrusters 135/95
40 strict HSPU’s
50 front squats
40 synchronized weighted sit ups
 *25 min time cap*
*NOTE: 1 partner does work at a time, task completion

Challenge: OHS 3X10. No racks needed, but can be used. Hit ALL reps. This is not for load. For quality of shoulder control and focus on quality of descent into the bottom of your squat. (we did this lift once on 3/3/15 those of you that hit all your reps with good form try and add 5 lbs, If you did not maybe scale back load and hit your reps)

Mar 15, 2015

3-16-15 WOD

3-16-15 WOD Monday
10 min Ascending ladder
2 deadlifts 135/95
2 lateral jump over bar
2 knees 2 elbows
4 deadlifts 135/95
4 lateral jump over bar
4 knees 2 elbows
6 deadlifts 135/95
6 lateral jump over bar
6 knees 2 elbows
8 deadlifts 135/95
8 lateral jump over bar
8 knees 2 elbows
10…...ect...

Challenge:
9 min EMOM (3 sets)
min 1: 5 weighted supine ring rows
min 2: 30-40 sec hollow hold
min 3: 20-30 Du’s

Mar 11, 2015

3-12-15 WOD

NOTE: If you are signed up for the Open and  plan on doing 15.3 friday, It is well advised to rest today. Or do some light cardio.

100 Alternating kb snatch’s 53/35
Every min. on the min. do 5 push ups
WOD is complete when all 100 snatches are done
*Note push ups will be performed with no palm flash, but each push up must be a perfect push up! chest will be the only thing touching the ground and arms will reach a full lockout!

Challenge:
Bring Sally up, air squats! YA!

Mar 10, 2015

3-11-15 WOD

4 min AMRAP
10 burpee’s too 6” target
15 Kb swings 53/ 35
30 Du’s
2 min rest
4 min AMRAP
10 burpee’s too 6” target
15 Kb swings 53/ 35
30 Du’s
3 min rest
4 min AMRAP
10 burpee’s too 6” target
15 Kb swings 53/ 35
30 Du’s

Challenge: 400m run for time

Mar 9, 2015

3-10-15 WOD

2 RFT
30 Wall Balls
30 Deadlifts 135/95
30 Box Jumps
30 TTB

15min Cap

Challenge: 3 Rounds For Quality Not Time:
Max Effort L-Sit or 40 Ab Mat sit ups
rest as needed
Muscle Up 3-7 Reps or 10 Strict Pull Ups  + 10 Dips (break up as little as possible, full ROM)

Mar 8, 2015

3-9-15 WOD

5K Row

Challenge:
Front Squat Every 2 Min
5@ 50%
3@ 65%
1@ 85%
1@ 90%
1@ 95%
1@100%
1@101+%

*Athletes: have your math Figured out. We have cycled through front and back squats. You should know exactly what these weights should be and be ready to begin. Do the math. Make sure your doing the math from weight you have actually lifted, not what you think you can. Your front squat should be around 20lbs to 40lbs less then Back Squat, this may help you determine loading if you missed our test awhile back. Adhere to the tempo. No extra sets. Please post PR’s! (:

Mar 6, 2015

3-6-15 WOD

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

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 until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Mar 4, 2015

3-5-15 WOD

Every 4 Min for 16 Min
Run 400
8 Unbroken Hang Squat Cleans (Load prescription is what you can manage for 10 reps unbroken after a sprint) Modify to hang PWR cleans if needed for technique.
Athletes should have a minimum of 30 sec rest. Modify run or reps to achieve this rest.

Challenge: 12MIN EMOM Odds 10-15 Gobblet Squats Even 10-14 Alt Lunges with KB used for Squats

Mar 3, 2015

3-4-15 WOD

15min AMRAP
5 Pull Ups
10 Push Ups
15 Sit Ups

Challenge: 4 Sets Max weighted Plank. Rest 2min. (please shoot for 1 minute holds with load. Use no load if needed to maintain longer duration of hold. Minimum duration is 30 seconds).

Mar 2, 2015

3-3-15 WOD

Partner WOD
12 min AMRAP
100 Du’s or 200 singles
80 Wall Balls
60 Cleans 135/95
40 Ring Dips
20 S2O 135/95

Challenge: OHS 3X10. No racks needed, but can be used. Hit ALL reps. This is not for load. For quality of shoulder control and focus on quality of descent into the bottom of your squat.

Mar 1, 2015

3-2-15 WOD

12min AMRAP
10 scull in sit ups
20 Box Jumps
30 Burpees
40 Kettlebell Swings
50 Du’s
Challenge: Front Squat 5X3 60%1RM rest no more than 2 min each set.