20160325

NO CLASS


HAPPY EASTER!!

REGULAR CLASSES WILL RESUME APRIL 4TH

20160324

"OMAR"

10 thrusters 95/65
15 bar facing burpee
20 thruster
25 bar facing burpee
30 thruster
35 bar facing burpee

20160323

Thruster
3-3-3-1-1
60-70-75-80-85%

kettlebell wod
10-9-8-7-6-5-4-3-2-1

kb swing
goblet squat

*complete 10kb at one end of gym, walk to other enb
of gum and complete 10 goblet squats etc..

20160322

8min running clock
(perform 1 min of each)

squats
push up
box jump
pull-up
inverted burpee
wall ball
burpee
double under

20160321

Build to heavy single power clean and push jerk

25-2-15-10

pull-ups
shoulder to overhead 115/75
sit up

20160318

OPEN WOD 16.4

RX:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 225/155
55 wall-ball shots 20/14 to 10' and 9' target
55-calorie row
55 handstand push-ups

SCALED:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 135/95
55 wall-ball shots 20/10 to 9' target
55-calorie row
55 hand release push-ups

20160317

“The Bear Complex”

5 Rounds

Complete 7 Cycles of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press.

7 Cycles = 1 Round.

Rest as needed between Rounds.

Build weight for each set.  Final Round should be for Max Load.

You are not allowed to let go or rest the bar on the ground during each cylce.  Not even to re-grip.

20160316

1 round

15 push jerk

15 box jump burpee

15 pull up

rest 2 min

then:

2 rounds

10 push jerk

10 box jump burpee

10 pull up

rest 3min

then:

3 rounds

5 push jerk

5 box jump burpee

5 pull up

20160315

partner wod

20 min amrap

2km row(250m at a time)
Then with remaining time:

50ft front rack lunge
15 push press

* partners alternate rounds of work

20160314

Overhead Squat
1-1-1-1-1

10 min AMRAP

10 hand stand push up
20 DB snatch
30 double unders

April 4 -May 13 Session

20160311

OPEN WOD 16.3

Complete as many rounds as possible in 7 min

RX:

10 power snatch 75/55
3 bar muscle up

SCALED:

10 power snatch 45/35
5 jumping chest to bar pull ups

20160310

9-15-21

row for cal
power snatch 115/85

20160309

Partner WOD

15 min for each partner to find a 1rep max deadlift

2 Rounds

50 partner wall balls (hit target, partner catches ball on way down)
40 deadlift 65%
30 box jump
20 burpee broad jump
10 shoulder press 85%

20160308

3 rounds

20 wall ball
20 power clean 135/95

20160307

2 rounds

19 pull-up
29 push-up
39 sit-up
49 squat

20160304

OPEN WOD 16.2

RX:

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

SCALED:

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

 25 hanging knee raises
  50 single-unders
  15 squat cleans 

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 95/55
2nd round, 13 reps, 115/75
3rd round, 11 reps, 135/95
4th round, 9 reps, 155/115
5th round, 7 reps, 185/135

20160303

Bench Press
5-5-5-3-3
60-70-80-85-90%

2-4-6-8-10-8-6-4-2
kb swing
box jump
burpee

20160302

Strict Pull up
5-5-5-5-5

6 min AMRAP

10 hang squat clean 95/65
15 kb swing
20 wall ball
25 double under

rest 2 min
repeat

20160301

5 Rounds

10 deadlift 1/2 bodyweight
50m bear crawl
20 pull up