Mar 31, 2016

4-1-16 WOD

5x3 squat clean
(3 singles in a row then rest, 5 sets)
Add load if form alows, these should be quality reps not max’s
*L1 work a Hang power clean, or Hang squat clean if posible

L2
For Time
15 clean and jerks 135/95
30 ring dips
15 clean and jerks
40 push ups
400m

L1
30 KB swings
20 knee push ups
30 KB swings
30 ring rows
500m row

Mar 30, 2016

3-31-16 WOD

Challenge:
Tabata DU’S

L2/L1
12min AMRAP
100m row
10 Box jumps (L1 STEP UPS)
10 front rack lunges (95/65)
200m row
20 Box Jumps
20 Front rack lunges
300 m row…...etc. 
Add 100m/ 10 reps each round

Mar 29, 2016

3-30-15 WOD

Challenge:
3 sets max strict HSPU's
scale w/seated DB press

L2
10 min AMRAP
5 chest 2 bar
7 shoulder 2 over head 95/65
15 sit ups

L1
10 min AMRAP
5 jumping pull ups
7 push press
15 sit ups

Mar 28, 2016

3/29/16 WOD

Challenge:
1000m row for time

L2
800m run
21 deadlifts (225/135) first set straight setable!
400m run
15 deadlifts
200m run
9 deadlifts

L1
12 min AMRAP
500m row
12 KB deadlifts
9 ring rows

Mar 27, 2016

3-28-16 WOD

8min amrap
8 ohs 95/65
12 ttb
30 du

Challenge: snatch balance 5x3

Warm up
1x
run or row 400
10 westside squats
10 kipping leg raises
Active lunge 10 reps each side
3 wall walks
10 Superman's
6 sots press PVC (do not go lower if chest drops. Do presses from a good position.)
20 glute bridges
10 back rolls

Mar 25, 2016

3-25-16 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, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 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)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Mar 23, 2016

3-24-16 WOD

If you plan on doing the open WOD tomorrow, rest and mobalize today!
Challenge:
Tabata sit ups

L1/L2
21-15-9
Cal. row
Supine ring pull ups (L1 ring rows)

Mar 22, 2016

3-23-16 WOD

5x5 Hang power snatch (add load if form allows)

15 min EMOM (5 rounds)
Min 1- 12 burpee box jump overs (no hip extension needed, both feet touch top of box)
Min 2- 40 Du’s
Min 3- 14 KB swings (53/35)
*NOTE scale reps as needed,

Mar 21, 2016

3-22-16 WOD

Challenge:
3 rounds for quality
Max strict t2b
30 Dead bugs
30-90 sec nose to wall handstand hold (scale toes on box HS hold)

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Mar 20, 2016

3-21-16 WOD

Challenge:
3x8 straight leg deadlift
*3 sec up 3 sec down, keep it close and slow
DO NOT exceed 30% of your Deadlift 1RM

For time:
42 reps medicine ball cleans, 20/14
21 weighted push ups (use 45/25 lbs plate)
30 reps medicine ball cleans,
15 weighted push ups
18 reps medicine ball cleans,
9 weighted push ups

week 3-21-16 through 3-26-16 warm ups

take 10-15min to complete
2 min cardio row, run, or jump rope
2 rounds
7 Goblet squats
8 perffect kipping swing on rings

Mar 17, 2016

3-18-16 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 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 
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 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Mar 16, 2016

3-17-16 WOD

If you plan on doing the open WOD tomorrow, rest and mobalize today!
Challenge:
Take 10 min too
work up to a feel good heavy clean and jerk for the 2 reps in the WOD

24 min EMOM (6 rounds)
Min 1- 2 clean and jerks (singles)
Min 2- 40 Du’s (make sure you have at least 20 sec rest)
Min 3- Max ring dips (weighted if posible)
Min 4- 5 tall box jumps

Mar 15, 2016

3-16-16 WOD

Wednesday
Challenge:
5x3 Back squat (work up to todays feel good 3)

WOD
Death by burpee’s
Every min on the min add 1 burpee, starting with 1!

Mar 14, 2016

3-15-16 WOD

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Mar 13, 2016

next weeks warm up

take 10-15min to complete
2 min cardio row, run, or jump rope
3 rounds
4 Gobblet Squat Halo (2 each direction)
6 Lat activates

3-14-16 WOD

Challenge:
Post WOD take 10 min to mobilize hamstrings!

For time:
1 round of:
 30 hang power cleans, (do not exceed 115/75)
 15 ring dips
 15-ft. rope climb, 3 ascents ( sub 12 strict pull ups)
Then, 2 rounds of:
  20 hang power cleans, 
 10 ring dips
 15-ft. rope climb, 2 ascents ( 8 strict pull ups)
Then, 3 rounds of:
  10 hang power cleans,
 5 ring dips
 15-ft. rope climb, 1 ascent ( 4 strict pull ups)

Mar 10, 2016

3-11-13 WOD


Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 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 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
 

Mar 9, 2016

3-10-16 WOD

If you plan on doing the open WOD tomorrow, rest and mobalize today!

For time:
 round of:
  100 double-unders
  50 squats
  95-lb. push press, 25 reps
Then, 2 rounds of:
  60 double-unders
  30 squats
  95-lb. push press, 15 reps
Then, 3 rounds of:
  40 double-unders
  20 squats
  95-lb. push press, 10 reps

Mar 8, 2016

3-9-16 WOD

5 rounds for time of:
6 deadlifts,
6 burpees
5 cleans,
5 chest-to-bar pull-ups
4 thrusters,
4 muscle-ups/ scale 1 C2B + 1 pull up

Mar 7, 2016

3-8-16 WOD

14 min amrap
12 strict pull up
15 push ups
21 kbs
10 cal row

Challenege :
weighted good am 5x5 / 1 min plank between sets - add load if possible

Mar 6, 2016

3-7-16 WOD

Challenge
Thruster-work up to todays feel good heavy single
warm ups set
10 w/bar
5 30%
3 50%
1 65%
1 ?
1 ?
1 ?
1 ?

WOD
3 rounds
800m run
25 air squats
60 Du’s

20min time cap

Next weeks warm up

take 10-15min to complete
2 min cardio row, run, or jump rope
2 rounds
6 Hart beats
12 perfect kipping swing on the rings
6 Shoulder Push Thru's from Box

Mar 3, 2016

3-4-16 WOD


OPEN 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.


Scaled  


Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.

Mar 2, 2016

3-3-16 WOD

If you plan on doing the open WOD tomorrow, rest and mobalize today!

Challenge:
Post WOD Mobalize!

L2
Helen

3 rounds for time of:
Run/Row (your choice) 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups


L1
10 min AMRAP
10 burpee’s 
15 Kb swings
10 ring rows

Mar 1, 2016

3-2-16 WOD

Challenge:
Split Jerk
Work Up to today's feel good single
Recommend rep scheme 
10- 30%
5- 50%
3- 60%
1- 70%
Then feel it out after that
1
1
1
1

WOD
L2
3 ROUNDS
400m run
20 shoulder 2 overhead (95/65)

L1
10 min AMRAP
250m row
25 jump rope
15 Push press