Archive | March 2015

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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

11 March WOD 

Strength: 7×2 push jerk WOD: Complete as many rounds in 20 minutes as you can of:  Row 250 metersSumo deadlift highpull 95/65 pounds, 21 repsHand release push-ups  15 reps

10 March WOD

Strength: 9×1 high hip snatch WOD: Three rounds for time of:50-calorie row15 handstand push-ups50 double-unders Or  10 rounds for time of:205/145-lb. front squats, 5 reps5 parallette handstand push-ups

9 March WOD 

WOD: 10 rounds for time of:205/145-lb front squats, 5 reps5 parallette handstand push-ups

6 March 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 / […]

5 March WOD 

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

4 March WOD 

Strength: 3×3 strict press  3×2 push jerk 3×1 split jerk WOD: 4 rounds for time of:50-foot overhead walking lunge, 135/95-lb.25 Abmat sit-ups