2015-03-28

SATURDAY WORKOUT

Team day!

Everyone should be coming to the FREE workout @ 10am!

WORKOUT:
Perform the following with a partner for as many rounds plus extra reps as possible in 25 minutes:
80 Single Unders (Only allowed 1 Rope to use)
40 Alternating Step Ups (20"/24")
20 STRICT Knees 2 Elbow/Leg Raises
10 Med Ball Slams (25-30#/35-50#)
REST 30 SECONDS (MANDATORY)

POST YOUR TOTAL ROUNDS PLUS EXTRA REPS TO COMMENTS

2015-03-27

FRIDAY WORKOUT

Last Open WOD for 2015!

Check FACEBOOK for heat times for Friday night!

WORKOUT:
Complete the following for time:
27 Calories on the Rower
27 Thrusters (65#/95#)
21 Calories on the Rower
21 Thrusters (65#/95#)
15 Calories on the Rower
15 Thrusters (65#/95#)
9 Calories on the Rower
9 Thrusters (65#/95#)

20 minute cutoff for this one on the main clock, but in reality there isn't one so you much complete all of this one!

POST YOUR TOTAL TIME TO COMMENTS

2015-03-26

THURSDAY WORKOUT

15.5 comes out tonight!

Come watch the announcement with us live at 7:00pm and cheer on everyone that gives it a try afterward!!

SKILL/POWER:
2 HIGH Hang Power Snatches + 1 Power Snatch (Off the Floor)
* Perform a new set every 2-2:30 minutes for the heaviest weight you can with 90% PERFECT technique...

REMEMBER... On the High Hang you are trying to stay BEHIND the bar...

Perform 8 total rounds on this one with the last 2-3 being heavy...

WORKOUT CHALLENGE:
Unbroken Double Under Challenge...

How many consecutive DUs can you do in a row?

Take as many attempts as you like with the time remaining after lifting to try to set a new PR...

POST YOUR BEST WEIGHT AND BEST SET OF DOUBLE UNDERS TO COMMENTS

2015-03-25

WEDNESDAY WORKOUT

Final Open Prep WOD for the season!

SKILL:
Take 5-10 minutes depending on class sizes and work on some Pistol Squat progressions...

Use boxes, plates or mats...

WORKOUT:
Using a continually running 1:00 clock perform the following each minute:
1st Minute: 12 Kipping CHIN Above Bar Pull Ups
2nd Minute: 10 Barbell Thrusters (65#/95#)
3rd Minute: 8 Burpee Barbell Jumps
4th Minute: 6 Total Alternating Pistols OR 12 Alternating Walking Lunges

After these first 4 minutes add TWO reps onto each movement for the next 4 minute cycle and continue to add 2 additional reps onto every new cycle until you are unable to finish the required reps in under 60 seconds...

This workout is meant to be AT LEAST 16 MINUTES (4 total cycles) and no more than 24 minutes (6 total cycles) so start you can scale your starting reps to any of the following:
- Scale #1 - 10/8/6/4
OR
- Scale #2 - 8/6/4/2

POST YOUR STARTING REPS AND WHEN AND ONE WHAT MOVEMENT YOU CROSSED OVER THE MINUTE TO COMMENTS

2015-03-23

MONDAY WORKOUT

Strength with a some practice on a few elements that might be in the final Open WOD... Last week is coming up!

WORKOUT:
5 Back Squats (Use a rack)
10 Burpee Box Jumps (20"/24")
20 Calories on the Rower
REST 3 MINUTES (As your partner goes)

There will be a 3 minute time cap for each round on this one with Back Squat weights moving up each round...

Perform this cycle for FIVE total rounds (30 total minutes)

Start the first round with 60-65% of your best Back Squat 1RM and aim for breaking 83-90% by the final TWO ROUNDS...

Work on efficient Burpee Box Jumps and smooth, powerful rowing strokes...

POST YOUR FINAL TWO WEIGHT AND THE TIMES FOR EACH OF THOSE TWO ROUNDS TO COMMENTS

2015-03-21

SATURDAY WORKOUT

TEAM & COMMUNITY WOD AT 10AM!  All are welcomed!

With all the pushing in all the Open workouts let's try to balance things out a little bit...

WORKOUT:
In teams of 2, spreading the reps/rounds however you like perform the following for 20 minutes:

10 BUTTERFLY AbMat Sit Ups
20 DB/KB Bent Over Rows (20-30's/35-53's)
300m Row OR Run (Dumpster & Back + 100m & Back + Blacktop & Back)

Striving for a great lower back position and ELBOWS IN during the Bent Over Rows... Don't make it too heavy as to avoid a "Kipping Row"...

POST YOUR TOTAL ROUNDS PLUS EXTRA REPS TO COMMENTS

2015-03-20

FRIDAY WORKOUT

15.4!

Head over to Facebook to reserve your heat time!

WORKOUT:
Complete as many reps as possible in 8 minutes of:

Rx'd:
3 HSPUs
3 Cleans (125#/185#)
6 HSPUs
3 Cleans (125#/185#)
9 HSPUs
3 Cleans (125#/185#)
12 HSPUs
6 Cleans (125#/185#)
15 HSPUs
6 Cleans (125#/185#)
18 HSPUs
6 Cleans (125#/185#)
21 HSPUs
9 Cleans...
... Continue this pattern for the entire 8 minutes...

The scaled version is:
10 Push Presses (65#/95#)
10 Cleans (75#/115#)
* 8 minute AMRAP *

POST YOUR TOTAL REPS TO COMMENTS