Archive | February 2015

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27 February WOD 

WORKOUT 15.1 Complete as many rounds and reps as possible in 9 minutes of:15 toes-to-bars10 deadlifts (115 / 75 lb.)5 snatches (115 / 75 lb.)   WORKOUT 15.1a 1-rep-max clean and jerk6-minute time cap   NotesThese workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After […]

26 February WOD 

Today begins the 2015 Open.  We will run an open gym format all classes today to allow you to prepare for the first Open WOD tomorrow.  If you need work to do I will have some work available.  If you have your own prep that is fine as well.   JC

25 February WOD 

Strength: 5×3 split jerk WOD: 4 rounds for time of:Row 500 meters155/105-lb. overhead squats, 10 reps

24 February WOD

Strength: Hang power snatch 3-3-3-3-3 reps WOD: *extra work 5 rounds 15 cal row 40 double unders

23 February WOD

Strength: 1×5@70%, 1×5@75%, 1×3@80%,1×3@85% 1×1@87% 1×1@87% of 1rm front squat WOD: 4 rounds for time of: 95/65-lb. sumo deadlift high-pulls, 10 reps 95/65-lb. push presses, 10 reps 95/65-lb. back squats, 20 reps

20 February WOD

Strength: 9×1 clean pull+ 1 clean + 1 front squat WOD: Complete as many rounds as possible in 15 minutes of: 30 Abmat sit-ups 20 Turkish get-ups with a 50/35-lb. dumbbell 30 Abmat sit-ups 40 single-arm overhead squats with a 50/35-lb. dumbbell

19 February WOD

WOD: Eva 5 rounds for time of: Run 800 meters 2/1.5 pood kettlebell swings, 30 reps 30 pull-ups *we will row because it is pretty cold outside today. 1000m row for the 800m run