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W.O.D.

Tuesday – March 4



Ash ripping out 46 Hang Power Cleans in 2 minutes!


Part 1:

3 Minutes Max Handstand Hold

*Rest as needed

Part 2:

Strict Press

10 Rep Max (3 Sets)

*It’s OK to fail on set 3.  Go for it.  This is an important number to know.

Part 3:

10 Minute AMRAP

5 Push Press (Heaviest weight from above)

10 Pull Ups

15 Weighted Sit Ups (Plate or MB)

Monday – March 3

YEH MARLENA!

Part 1:

15-10-5-10-15

KB Swings (1.5 Pood/1 Pood)

Box Jumps (30/24)

Part 2:

Deadlift

5-5-3-3-1-1

*Increase weight after each round

*Rest no more than 2 minutes between sets

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All…a quick note on deadlifts.  These are going to be heavy, and I only want you going after a weight that you can do with GOOD FORM.  No rounded backs today.  Use your posterior chain, dig those feet in and push in to the ground as hard as you can to initiate the movement.  

Saturday – March 1

FREE TRIAL CLASS AT 9 AND 10 AM!!  Open to the public!

Your workout will be announced at the start of the class.

WOD for Members (8 AM, 11AM, 12PM)

25 Pull Ups

THEN

5 Push Jerks (115/65)

10 Calorie Row

10 Push Jerks

15 Calorie Row

15 Push Jerks 

20 Calorie Row

20 Push Jerks

THEN

12-9-6-3

Front Squats

Burpees

*This is a LONG, LONG workout.  Pace yourself from the beginning.  Focus on your movements rather than your time.  


Friday – February 28

Crossfit Open 14.1!!!!

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55)

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Ladies and Gents…This is a really cool opportunity to compete with over 200,000 people around the WORLD.  We will always allow you to scale in order to keep you safe but view this as a challenge to try something you may not be comfortable with (Looking at YOU double unders!).  Also…if your not feeling the snatches because we did 50 of them on Wednesday, Chris and I will give you a separate workout to do on your own.  

GAME ON!

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COME CHECK US OUT FOR A FREE TRIAL CLASS SATURDAY AT 9 AND 10 AM!

Thursday – February 27


Part 1:

5 Sets

1 Hang Power Clean

1 Hang Squat Clean

REST 10 SECONDS

1 Hang Power Clean

1 Hang Squat Clean

*Above is 1 Set, Rest 60-90 seconds between sets

*Athlete can add weight between sets, but it is not mandatory

Part 2:

Running Clock to 10 Minutes

2 Sprints (back and forth =1) at the top of every minute

At the 13 Minute Mark

2 Minutes of Max Reps Hang Power Cleans @60%-65% of heaviest set from Part 1

At 16 Minute Mark

2 Minute Max Reps Burpees over the Barbell

Wednesday – February 26

PART 1:

Every Minute on the Minute for 10 Minutes

5 Hang Power Snatches

PART 2:

2 Rounds for Time

15 Toes to Bar

25 Sit Ups

15 KB Swings (1.5 Pood/1 Pood)

250 M Row

*This is an all out sprint from the very beginning.

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GREAT job with the squats yesterday everyone.  Do you feel your hips are what holds you back?  Check this out.  It is a GREAT read that I think a lot of us can relate to.

Tuesday – February 25

Big Tom having a casual conversation mid-WOD.  “Is this supposed to be heavy?”

PART ONE

3 Rounds For Time (15 Minute Cap)

10 Wall Balls (20/14)

10 Box Jumps (24/20)

10 Burpees

10 Weighted Sit Ups (20/14)

PART TWO

Back Squat 5×5

*Athlete should rest no more than 2 minutes between sets

*Weight can be added between sets, but it is not mandatory

*Form and depth are MORE IMPORTANT than weight!

Monday – February 24

PART ONE

5 Rounds

:20 Handstand Hold

:10 Break

:20 Double Unders

:10 Break

PART TWO

5 Sets

3 Strict Press

5 Push Press

7 Push Jerks

10 Ring Rows

*Each set of Shoulder to Overhead should be done unbroken

*This is not timed,  but athletes should rest no more than 2 minutes between sets

*Weight can be added between sets, but that is not mandatory

PART THREE

1,000 M Row for time

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Do you have issues holding that bar in the front rack?  Watch This