Friday, February 27, 2015

Bent Row 5 x 5 5 RFT 10 Alt Pistols 20 KB Swings (35/55) 30 Lateral Parralette jumps 40 AbMat Sit-ups -straight leg ----------------------- Oly (6pm) A) Power Snatch 3/60% 2/75 4x1/85 B) Power clean & Power jerk 3/60% 2/75 2x1/85 C) Snatch Grip Ppress 4x4/60% snatch

Thursday, February 26, 2015

3 Rds NOT for time: 2 Wall Walks 10 Overhead Walking Lunges (25/45) 3 Rds of: 5 min Amrap 5 Power Snatch (55/75) 7 HR Push ups 9 Air Squats -Rest 1 Min– Fitness: 4 Rds of: 5 min Amrap 6 Kong Slams (14/20) 8 HR Push ups 10 Air Squats -Rest 1 Min–

Wednesday, February 25, 2015

Emom4 (From floor) 3 x Jerk (Split or Push/Power) @65% Rest 2 min Emom3 2 x Jerk @75% For Time: 20 Thrusters (65/95) 20 Pull-ups 15 Thrusters (75/115) 15 Pull-ups 10 Thrusters (85/135) 10 C2B Fitness Option: 5 RFT 20 DB Push Press (15/25) 20 KB Goblet Squat (35/55) 20 KB Hi Pull 20 V-Ups... Continue Reading →

Tuesday, February 24, 2015

For Time: 500m Row 50 Burpees 100 Dubs/200 35 Box Jump overs (20/24) 100 Dubs/200 50 Burpees 500m Row *This WOD will be done in heats, with the first heat starting at 0:00 and the second at 3:00 (deducting 3:00 from the clock when complete). If there is a 3rd heat, they will start at... Continue Reading →

Monday, February 23, 2015

Back Squats 5 x 3 4 RFT 16 Wall Balls (14/20) Adv(20/30) 8 Hang Power Cleans (65/95) Adv(95/135) Fitness Option: 10 RFT 10 Ball Slams (15/20) 10 Alt Lunges w/Slamball 10 Russian twists ---------------------------------------- Oly (7pm) A) Pause snatch (1 sec just above knee) Settle in the bottom before standing 3/60 2/65 2/70 2x1/75 B)... Continue Reading →

Monday,February 16, 2015

Mardi Gras Schedule Reminder: Monday 2/16 – Morning Classes Only 5, 8 & 9, NO afternoon classes on Monday Tuesday 2/17 – No Classes Wednesday 2/18 – All Regular Classes Split Jerk 5 x 2 For Time: 10,9,8,7,6,5,4,3,2,1 HSPU Front Squat (95/135) C2B (chest makes contact w/bar) 200m run *Scale HR Pushups, HSPU on box,... Continue Reading →

Friday, February 13, 2015

For time: 20 Power Cleans (95/135) 20 Pull-ups (Adv C2B) 15 Power Cleans 15 Pull-Ups 10 Power Cleans 10 Pull-Ups 5 Power Cleans 5 Pull-Ups Fitness Option: 2 Rds: 40 Lateral Parralette jumps 30 AbMat Sit-ups 20 Burpees to plate 10 MedBall Over Shoulder ----------------------------------------------------- Oly (6pm) A) Low Hang Snatch 3@65% 3@70 2@75 2/1@80... Continue Reading →

Wednesday, February 11, 2015

Front Squats 6 x 3 @ 75% Open WOD 12.3 18 min amrap 15 Box jumps (20/24) 12 Push press (75/115) 9 Toes-to-bar Heather & Jenni synchronizing their Burpees over the Bar. ------------------------------------------------ Oly (7pm) A) Clean+2FS 3@70% 2@75 2@80 1@80+ B) BN split jerk 3@70 3@75 3@75 2@80 C) Back squat 6x2/85% D) Snatch... Continue Reading →

Tuesday, February 10, 2015

Emom7 Hang Power Snatch + Squat Snatch **Start @50%, add weight if lifts feel smooth Spend 5-10 minutes warming up to your deadlift weight. For time: 12-10-8-6-4-2 Burpees over Bar Deadlifts (155/225) 200m run *Fitness: Roman Deadlifts (95/135) or Alt Dumbbell Rear Lunges (30/45)

Monday, February 9, 2015

10 min EMOM Odd: 5 HSPU + 6 Pistols Even: 5-10 Strict Pull-Ups For Time: 100 Dubs/Sc 200 singles 75 Wall Balls (14/20) 50 HR Push-Ups 25 V ups ---------------------------------------- Oly (7pm) A) 3 pos snatch-from top down High hang-low hang-floor 3/70% 2/75 1/80 1/80+ B) Snatch Balance 4/70% 3/75 3/80 2/85 C)Fr Squat 6x2/85%... Continue Reading →

Friday, February 6, 2015

Amrap 20 8 T2B 10 S2O (65/95) 12 Alternating Pistols 50m Farmer's Carry (35s/55s) Fitness: Amrap 20 8 V ups 10 Slamball over shoulder for S2O 50m Farmer's Carry (20s/35s) Rest 5 - 10 min, then: 4 x 200m sprint * with a partner: partner A runs/sprints 200m then partner B, etc. until both partners... Continue Reading →

Wednesday, February 4, 2015

2 sets, not for time, of: 6-15 HSPU (Adv-deficit) 6-10 Ring Dips (Adv-wtd) 6-10 GHRaise For Time: 24-20-16-12-8-4 of: Dubs KBS (35/55) Box Jumps (20/24) Alt DB Snatch (35/55) ----------------------------------- Oly (7pm) A) Snatch (full) 3/3@75% 2@75 2@80 1@90 1@85 B) Clean w pause @ knee + clean (2 clns) 3/70% 2/75 1/80 1/85 1/80... Continue Reading →

Tuesday, February 3, 2015

In 15 min: Hang Clean + Clean/ 6 sets *rest 60-90 sec btw sets, work to a heavy final set (~90% of HC max) For time: 50 wall ball (14/20) 21 deadlift (95/135) 21 burpees 35 wall ball 15 deadlift 15 burpees 20 wall ball 9 deadlift 9 burpees

Monday,February 2, 2015

Front Squat 6 x 3 @ 80% For time: 5 Push Press (75/115) 20 Pull-ups 200m run 10 Push Press 15 Pull-ups 200m run 15 Push Press 10 Pull-ups 200m run 20 Push Press 5 Pull-ups 200m run Fitness: Sub DB/KB Push Press Sub Ring Rows ---------------------------------------------- Oly (7pm) A) Sn dead to knee+Sn=1 (Slow... Continue Reading →

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