Wednesday, March 30, 2016

Overhead Squat - 5×2 . 3 RFT: 400m run 30 Air Squats  30 HR Push ups 30 Straight Leg AbMat Sit-ups 25m Bear Crawl     Oly 7pm Warmup  HipSn+OHS+SnBal=1 4x1/bar,50,60,70% 1) E2MOM20 Sn doubles to max *10 sets  1a) 3x1/2RM 2) E2MOM10 FS 5RM in 5 sets 2a) 3x2/5RM

Tuesday, March 29, 2016

10 Min EMOM 3 Power Cleans (95/135) . "Fast Break” 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs (14/20) Max KBS (35/55) Adv (55/70) in time remaining. *Score is total KBS   

Friday, March 25, 2016

“Nancy”. 5 RFT 400m run 15 OHS (65/95) . Endurance Option: 6 rds 400m run 10 shoot throughs 20 air squats  ------------------------ Oly 6pm   1) SnPull+Sn 6x1/wave up to 80% for last 2 sets 2) Jerk from split 5x2/ 60,65,70,75,75 3) FS w pause *posture over load 5x2/work up to med/heavy load  

Wednesday, March 23, 2016

21-18-15-12-9-6-3 Thrusters (65/95) Bar Facing Burpees Adv : 200m run between sets ---------------------------------- Oly 7pm  1)Hng Cln+FS+Jerk 4×1/Bar,50,60,70 2)CnJ Find 2RM (20min) 3)OHS 4x2/85% of Sn    

Tuesday, March 22, 2016

Push / Split Jerk 5 X 2 , work up to a heavy double, not a max . 5 RFT 10 Push Press (75/115) 10 Alternating pistols 10 Pull-ups  200m run . Fitness Option: 5 RFT  10 DB Push Press (15/25) 16 Alt Lateral Lunge 10 Ring Rows 200m run  

Monday, March 21, 2016

 Back Squats (20 min) 5 X 3, work up to 80-85% (try to increase 5# over last week) . 3 RFT 400m run 20 Box Jumps 25 KBS (35/55) 30 Air Squats       Oly 7pm 1)Hip Sn+OHS+Low Hng Sn=1 4×1/Bar,50,60,70 2)Sn Find 2RM (20min) 3)Bench Press 3×10,8,6,4,2/+5# from last  

16.4 on Monday 

Anyone that has not completed 16.4 yet: You can come at 10:00am AFTER morning classes or at 3:00 BEFORE afternoon classes. This one takes up a lot of space, we can NOT be run heats while classes are ongoing.  If these times do not work with your schedule contact Jeannie to make other arrangements.

Thursday, March 17, 2016

Front Squat 5 x 3 @65-80% . 7 RFT 10 Hang Power Clean (75/115) 30 Dubs/60 (15 dub attempts) . Finisher: 2 sets NOT for time 15 Single Arm Bent DB Row  -Rest as needed between sets   

Wednesday, March 16, 2016

For Time: 50-40-30-20-10 Abmat Sit ups Burpees 10 C2B Pull-ups + 200m run after ea rd -------------------------- Oly 7pm 1)Hng Cln+FS+2 jerks=1 4x1/Bar,50,60,70 2)CnJ 3x2/75,80,85 3x1/88,92,95 3)Sn DL+Shrug 5x4/work up to 110%    After 3 weeks of Open wods, Annalise Moore (14) sits at 3rd place in the South Central Region and 21st IN THE... Continue Reading →

Monday, March 14, 2016

Back Squat. 5 X 3, work up to 80% . 4 RFT  400m Run 10 Front Squats (95/135) 20 HR Push-Ups ----------------------- Oly 7pm 1)Hip Sn+OHS+Low Hng Sn=1 4x1/Bar,50,60,70 2)Sn 3x2/75,80,85 3x1/88,92,95 3)Bench Press 3x10,8,6,4,2/+5# from last   

Friday, March 11, 2016

10 RFT : 10 Burpees 10 Ball Slams (25/20) 10 Box Jumps (20/24) . Core: 3 RNFT 10 GHD 10 Dead Bugs   Oly 6pm  1) 3 pos Sn *top down 2/75 2/80 2) Power Cln dbls 2/75 2/80 1/85 3) OHS 5x3/work up to 90% of Sn

Wednesday, March 9, 2016

Emom 25 (5 rds) Min 1: 10 Burpees Min 2: 9/12 cal row Min 3: 14 Alt Pistols or 25 Air Squats Min 4: 10 GHD (Sc 15 AbMat sit-ups) Min 5: 7-10 C2B pull-ups  --------------------- Oly 7pm  1)Hng Cln+FS+ Push Jerk 4x1/50,60,65,70 2)CnJ 3x2/75,80,85 3x1/85,90,95 3) 4 supersets  4-DB row ea side w pause... Continue Reading →

Monday, March 7, 2016

25-20-15-10-5. Alt DB Snatch (30/45) 50-40-30-20-10 Box Jump Overs (20/24) 200m run after ea set  ------------------- Oly 7 pm  1) Hip Sn+ Sn Bal 4x1/60,65,70,75 2)Sn 3x2/75,80,85 3x1/85,90,95 3)FS *2sec pause 5x2/ work to max set 

Friday, March 4, 2016

20-1 ladder. KBS (35/55) Straight Leg AbMat Sit-ups  50m sprint after ea set -------------------------------- Oly 6pm 1) 3pos Sn *top down 4x1/55,60,65,65 2) Snatch 3x2/70,75,80 3x1/75,80,85 3) FS  5x2/work up to 90% of Cln   

Wednesday, March 2, 2016

4 RFT10 RDL (55/75) 200m run/row 3 Bear Complex 200m run 10 HR Push-ups  200m run . *Adv: 400m run, (75/115) ** Use same barbell/wt for entire WOD ***1 rep Bear Complex = Power Clean Front Squat Push Press Back Squat Push Press     Oly 7pm 1) Hng Cln+Jerk 4x1/60,65,70,70 2) Cln 3x2/75,80,85 3x1/85,90,95 3)... Continue Reading →

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