(240) 317-5303

Friday, April 1, 2016

Skill
Cycling Deadlifts

WOD
40 Deadlifts 135/95 L2-95/65 L1-Start bar and add 20lbs each time
Run 200m
30 Deads 185/115 L2-115/85
Run 400m
20 Deads 225/135 L2-135/105
Run 600m
10 Deads 275/185 L2-185/125
Run 800 m
5 Deads 315/225 L2-225/145

If you can’t run, row 250, 500, 750, 1000

Thursday, March 31, 2016

Skill
15 Mins of bar/light Snatch Work, do large group progressions covering positions

WOD
For time
2 Turkish Getups 1 each Side chose weight
4 Box Jumps L3)34/26 L2)30/24 L1)Scale
6 Dumbbell Snatch each arm L3)55/45 L2)45/35 L1)35/17.5
10 Burpees with 1 Push Up
16 Wall Balls L3)30/20 L2)20/14 L1)Scale
26 Jumping Squats
42 Snatches 75/55 L1)45/35

Wednesday, March 30, 2016

Strength

15mins
Find 1rm Strict Press

15mins
Find 1rm Push Press

 

WOD

AMRAP 12

150 ft Farmer
Walk L3)70/55 L2)55/35 L1)26/18 or Scale

20/14 Cal
Row

20
Pullups L1-Jumping

10
T2B   L1-Beat Swings

Tuesday, March 29, 2016

Skill
D/Us – those that have DU, try Triple Unders

WOD
6 Rounds for time
5 Hang Cleans L3)185/115 L2)135/95 L1) Scale
5 Strict HSPU L2) Scale however L1) Specifically Seated Shoulder Press
40 DUs
200m Run

Monday, March 28 2016

Skill
15mins of
Clean Work with bar/little weight run group progressions covering all positions

Strength
Take 15mins for 1rm Back Squat
Take 15mins for 1rm Front Squat

Friday, March 25, 2016

WOD
Open Workout 16.5

Sign up for a time slot on the White Board if you want a certified judge

Alternate WOD For those planning the Open Workout on Saturday, or not doing the Open;
Run 4x400m Equal Work to rest

Thursday, March 24, 2016

Open Workout 16.5 announced tonight at 8:00pm! Bring a lawn chair and some snacks and join us for live viewing of the workout announcement!

Skill
Pistols

WOD
Teams of 2 one works at time
They chose how to split it up
100 KBS L3/2-1.5/1 L1-1/.5
100 Cal Row
Run 1 mile

Rowing Class
Stroke work:
250m@ 19 SPM
250m@ 21 SPM
Work on consistent slow recovery stroke

WOD:

Monitor and record best round for Max Watts

WORK REST DAMPENER SPM
6 mins   5 mins      10             16
5 mins   4 mins       8              20
4 mins   3 mins       6              24
3 mins   2 mins       4              28
2 mins   1 min         2             32
1 min        –          open          open

Wednesday, March 23, 2016

Skill
Clean and Jerk

WOD
“Grace”
For time:
135 pound Clean and Jerk, 30 reps
7 Min time cap

Rest until 10min then

“Isabel”
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or PVC pipe as needed.

Tuesday, March 22, 2016

Strength
5×3 OHS Climbing in Weight

WOD
For time:
21-15-9
Box Jumps L3)30/24 L2)24/20 L1)scale
Pushups
Thrusters L3)135/105 L2)95/65 L1)scale

Monday, March 21, 2016

Skill
Push Jerk and Push Press Positions

WOD
4 Rounds for time:
50 Double Unders
25 Shoulder to Overhead (95/65 lbs)
Rest 1 min after each round