Archive | March 2015

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20 March WOD 

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb.Women […]

19 March WOD 

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

18 March WOD 

Sttength: 5×3 strict press WOD:

17 March WOD 

Strength: 7×2 snatch WOD: Row 2,000 meters *extra work 50 Burpees to a 6″ above reach target

16 March WOD 

Strength: 5×3 back squat  WOD: Push jerk 5-5-3-3-3-1-1-1-1-1 reps *extra work 7 rounds 3 deadlifts 315/225 6 box jumps 30/24 9 Cals on row 

13 March WOD 

WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of:7 muscle-ups50 wall-ball shots100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet NotesThis workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and […]

12 March WOD 

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