Archive | March 2015

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31 March WOD 

Strength: 5×3 snatch pull  7×2 @75% above the knee snatch Skill: 3×10 deficit 6/4″ or HSPU  WOD: Complete as many rounds as possible in 5 minutes of:275/195-lb. deadlifts, 3 reps115/75-lb. push presses, 7 reps Advertisements

30 March WOD 

Strength: Overhead squat 1-1-1-1-1-1-1 reps Skill: 3×10 ring dips (strict if you can) WOD:  5 rounds 7 hang squat snatch 95/65 14 toes 2 bar

27 March WOD 

WORKOUT 15.5 27-21-15-9 reps for time of:Row (calories)Thrusters Men use 95 lb.Women use 65 lb. NotesThis workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the […]

26 March WOD 

We will run an open gym format all classes today to allow you to prepare for the final 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 March WOD 

Strength: 7×2 push jerks + 1 split jerk WOD: Complete as many rounds as possible in 20 minutes of:Row 500 meters 7 muscle-ups *extra work 21 UB toes 2 bar

24 March WOD 

7 min EMOM  3 hang power snatch WOD: 60 cal row 50 box jump 24/20 40 burpees to a 45lb plate 30 thrusters 115/75

23 March WOD 

Strength: 5×3 front squat  WOD: 70/50-lb. dumbbell snatches, 50 reps15-foot rope climbs, 5 ascents70/50-lb. dumbbell snatches, 40 reps15-foot rope climbs, 4 ascents70/50-lb. dumbbell snatches, 30 reps15-foot rope climbs, 3 ascents70/50-lb. dumbbell snatches, 20 reps15-foot rope climbs, 2 ascents70/50-lb. dumbbell snatches, 10 reps15-foot rope climb, 1 ascent