WOD 2/27/15

Open Workout 15.1 AMRAP9 15 Toes to Bar 10 Deadlifts (115#/75#) 5 Snatches Immediately Following: 15.1A 6 minutes to establish a 1RM Clean and Jerk. No 7:30am, 9am, or 12pm classes today. 3:30-7pm Open gym format.  We will be running heats constantly. Come in, strategize, get warm, and cheer.  KNOW YOUR MOVEMENT STANDARDS https://m.youtube.com/watch?v=0-YfYcsduHA

WOD 2/28/15

In teams of 2: With a running clock AMRAP10 24 Box Jumps (24″/20″) 24 Burpees 24 Front Squats (135#/95#) Rest 5 Minutes AMRAP10 20 Box Jumps (24″/20″) 20 Burpees 20 Front Squats (135#/95#) Rest 5 Minutes AMRAP10 16 Box Jumps (24″/20″) 16 Burpees 16 Front Squats (135#/95#)

WOD 2/25/15

Strength EMOM5 – Power Snatch, ascending weight Minute 1 – 5 reps Minute 2 – 4 reps Minute 3 – 3 reps Minute 4 – 2 reps Minute 5 – 1 rep Rest 2 minutes EMOM5 – Thruster, ascending weight Minute 1 – 5 reps Minute 2 – 4 reps Minute 3 – 3 reps[…]

WOD 2/24/15

Skills Death by Pull-Ups (C2B – RX+) – Unbroken Sets EMOM complete an ascending ladder. 1 rep the first minute, 2 reps the second minute, etc. 3 x ME Wall Balls (20#/14#) Conditioning  3 Rounds for time: 10 Deadlifts (225#/155#) 10 Bar Facing Burpees

WOD 2/23/15

Conditioning  AMRAP12 50 Double Unders 20 KB Swings (55#/35#) 7 Jerks (155#/105#) Strength EMOM8 Odd: 5 Toes to Bar + 5 Power Cleans (135#/95#) Even: 5 Toes to Bar + 5 Front Squats THE OPEN THURSDAY – Open Workout Announcement @ 7pm. Come watch the show and hang out. We will have 1 heat Thursday[…]

WOD 2/20/15

Conditioning  “Bergeron Beep Test” EMOM as long as possible… 7 Thrusters (75#/55#) 7 Pull-Ups 7 Burpees If you cannot keep the 1 minute pace, for 5 or more rounds, you will complete 5 rounds for time. Strength  Work to a 1 rep heavy deadlift

WOD 2/18/15

Conditioning 7 Rounds for time: 7 Box Jumps (30″/24″) 7 Mountain Climbers (per leg – https://www.youtube.com/watch?v=1J4hRICVjRo) 7 Kettlebell Swings (55#/35#) 7 Burpees Rest 2 minutes between each round. Great job yesterday Kevin and Farrah. It was great meeting you.