Month: March 2014

“Cindy”

20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Bison’s BEAST

For Time:

100 Medball Leg Raises (20/14)

*Row for Calories at the top of every Minute (6/4)

*25 Minute Cap

_____

All: This will be a LIGHT week.  We are going to stay away from heavy lifts and put some more attention on endurance-based WODs.  I wouldn’t say they are going to be easy, but we feel the gym as a whole needs a de-load week.  

Remember, April is a GOAL month.  Write it down on the white wall next to the daily leaderboard so we can help keep you accountable.  Your goals can be anything!

Next Sunday (4/6), our Bison Grand Opening Party will be from 12-5 PM.  Bring your friends and family to show them where you’ve been going beast mode every week!

REST DAY

ANNOUNCEMENT #1:

PM Classes will now start quarter AFTER the hour (5:15, 6:15, 7:15, 8:15)

ANNOUNCEMENT #2:

April is our goal-based month.  Make sure you write yours on the board this week!

3 Rounds

1 Minute Stations/:30 Second Rest/Transition

Mountain Climbers

KB Swings (53/35)

Weighted Sit Ups

Down and Back Sprints

Power Cleans (135/95)

*2 Minutes between Rounds

(Fast forward to 25:15 if you want to go straight to WOD)

Crossfit Open 14.5

21-18-15-12-9-6-3

Thrusters (95/65)

Bar Facing Burpees

Part 1:

20-15-10

Wall Balls (20/14)

Plate Ground-to-Overhead (45/25)

*2 Laps (running) between rounds

Part 2:

3-3-1-1-1-1

Rack Split Jerk

*Focus is on speed under the bar, not necessarily the weight unless you are comfortable with the movement. 

Part 3:

EMOM – 10 Minutes

1 Hang Power Snatch

1 Power Snatch

1 Snatch

*We are aiming to squat snatch the final one of each set, but only if the athlete is comfortable with the movement.   

Part 1:

For time:

30 Pull Ups

50 Air Squats

15 Pull Ups

25 Air Squats

Part 2:

3 Rounds for max reps:

Unbroken KB Swings (53/35)

*2 Minutes between rounds

*PLEASE PLEASE PLEASE be careful with this one.  You don’t want to go to the point where the KB falls out of your hands while overhead and crushes your skull.  That would make a mess!  Once you lose midline stability throughout the movement, your round is over.

Part 3:

For time:

2,000 M Row

Part 1:

12 Minute AMRAP

3 Hang Power Cleans (95/65)

6 Thrusters (95/65)

9 Deficit Push Ups (4 in/2 in)

*Deficit Push Ups can be scaled with normal push ups

Part 2:

4 Minutes

Farmer Carry (53/35) 

*Length of gym for max trips

*Rest as needed

REST DAY

Part 1:

EMOM – 10 Minutes

Odd: 20 Barbell Rows

Even: 10 Med Ball Leg Raises

Part 2:

15 Min AMRAP

5 Thrusters (115/75)

10 Lateral Hops (Over Bar)

5 KB Swings (2 Pood/1 Pood)

10 Lateral Hops (Over Bar)