Thursday, March 5, 2015

Friday's WOD -- Open 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   95-lb. overhead squats, 10 reps
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   95-lb. overhead squats, 12 reps
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   95-lb. overhead squats, 14 reps
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
15-2_Mainsite_dheb7625sDwewW2_th.jpg

Wednesday, March 4, 2015

Thursday's WOD

A) OHS - 15 min
1x5 @ 1/3 max
1x5 @ 1/2 max
Build to 1 RM during remaining time
B) For Time
21-15-9
Box Jumps
Burpees
C) Run 800m
D) Calf/Achilles stretch+PNF

Wednesday's WOD -- James' B-Day!!!!

A) Class performs as a round: 39 Burpees
B) 4 RFT
400m Run
15 C2B Pull-ups
20 Wallballs
C) Pigeon Stretch 2 min each side
Hip Flexor Wall Stretch 2 min each side

Monday, March 2, 2015

Tuesday's WOD

A) Snatch footwork discussion/drills
B) EMOM 8 (75/55)
Hang Power Snatch
OHS
Sn Balance
Hang Squat Snatch
*Try to hit each lift perfectly!!*
C) AMRAP 8
6 KB Swings (1.5/1.0) (2.0/1.5)
6 HSPU (AbMat) (4" Plate Def)
12 Jumping Lunges
D) Stretch!!

Sunday, March 1, 2015

Monday's WOD -- Annie

A)  Shoulder Press - 15 min
1x5 @ 1/3
1x3 @ 1/2
Use remaining time to establish a 1 rep max
B) "Annie"
50-40-30-20-10
Double Unders
Sit-ups
* RxC add 5 Clusters (115/75) after each round*
C) Shoulders get a 10 min date with a lacrosse ball (5 min each side)

Friday, February 27, 2015

Friday's WOD -- Open 15.1

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk 
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Thursday, February 26, 2015

Thursday's WOD

A) OHS 
1x5 @ 1/3 max
1x5 @ 1/2 max
Using 5 singles, build to a heavy 1 rep 
B) AMRAP 15
10 Box Overs (24/20)
20 Power Snatches (75/55)
20 Box Overs (24/20)
20 Power Snatches (105/75)
30 Box Overs
20 Power Snatches (135/95)
40 Box Overs (24/20)
20 Power Snatches (165/115)
50 Box Overs (24/20)
20 Snatches (195/135)
C) Stretch Shoulders & Legs