W.O.D.

  • Friday March 27


    WORKOUT 15.5

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters
    Women use 65 lb.
    This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

    Men use 95 lb.

    Notes

    Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

    This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.


  • Friday March 27


    WORKOUT 15.5

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters
    Women use 65 lb.
    This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

    Men use 95 lb.

    Notes

    Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

    This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.


  • Wednesday March 25th

     

     Don't forget Thursday night we will be here for the release of 15.5. FINISH STRONG!!!

    JYD
     Burgener Warm Up 
    Skill Transfer Exercises

    WOD
    Strength/skill
    EMOMx10
    Sntach + OHS (looking for full sn here plus 1 ohs)
    work up to a heavy set 

    then

    Conditioning
    AMRAPx8
    20 II Unders
    8 T2B 

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Tuesday March 24th


    Open - Starting next week we will resume the 3 on 1 off schedule AND back to regular programming of workouts. Sunday March 29th will start our 3 day cycle Thursday will be a rest day.

    One more Open workout. Let's finish stronger than we started this week and pack the house. 

    WOD

    Buy In
    30 Cal Row 
    then 
    21-15-9 reps of
    GS Box Jumps 24/20
    S2OH 115/85 95/65
    Bar Facing Burpees

    Cash Out 
    100 Core 

  • Monday March 23

    5 RFT

    4 front squats 225/145, 185/125, 155/105
    3/2 muscle ups
    2 ring dips
    1 clean and jerk (same load as front squat)

    then

    4 x 100m sprint (rest as needed between sets)
    score is slowest time


  • Friday March 20th

    Workout 15.4 Variations

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb.
    Women clean 125 lb.

    NOTE: Athletes in all Masters categories who choose to perform the scaled version of this workout will still be eligible to advance to the Masters Qualifier. They will be ranked below all athletes who performed the Rx’d version, but will not be ineligible for the next stage of competition.

    Masters 55+
    (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

    Complete as many reps as possible in 8 minutes of:
    3 push presses
    3 cleans
    6 push presses
    3 cleans
    9 push presses
    3 cleans
    12 push presses
    6 cleans
    15 push presses
    6 cleans
    18 push presses
    6 cleans
    21 push presses
    9 cleans
    Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

    Men push press 95 lb. and clean 115 lb.
    Women push press 65 lb. and clean 75 lb.

    Teens
    (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Boys 14-15 clean 95 lb.
    Boys 16-17 clean 115 lb.
    Girls 14-15 clean 65 lb.
    Girls 16-17 clean 75 lb.

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Men push press 95 lb. and clean 115 lb.
    Women push press 65 lb. and clean 75 lb.

    Scaled Masters 55+
    (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Men push press 65 lb. and clean 75 lb.
    Women push press 45 lb. and clean 55 lb.

    Scaled Teens
    (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Boys push press 65 lb. and clean 75 lb.
    Girls push press 45 lb. and clean 55 lb


  • Thursday March 19th

    2013 Open TBT


    We are in week 4 of the open. So proud of everyone's efforts and enthusiasm. Let's finish the open strong and pack the house again Thursday night. I can speak from experience that having a packed house and the energy blowing up makes a difference as an athlete. TURN IT ON AND FINISH STRONG 



  • Wednesday Mar 18th




    WOD
    Skill/Strength
    EMOMx10
    1-3 Squat Cleans (increase loads as you go)
    *Keep 15.4 in mind. If you are doing it Thursday night, don't go too heavy. Stay light and work on FINISH.


    Conditioning
    AMRAPx10
    3 Strict Pull Ups
    6 Push Ups 
    9 Squats 

    Cash Out
    5:00 of goat work.
    Pick a movement you strugle with and work on it. You won't improve it by avoiding it


  • Tuesday Mar 17th





    WOD
    Strength 
    Pause Front Squats
    2-2-2-2-2-2

    Conditioning
    3 RFT of 
    5 Squat Snatches 135/95  115/85  95/65
    10 KBS 1.5 /1
    15 TTB

    *Cash Out 
    100 Core 

  • Monday March 16th


    Strength  *Increase loads as you go

    Sn Grip Push Press
    1-1-1-1-1 

    Snatch Balance 
    1-1-1-1-1

    Conditioning 
    AMRAPx7
    9 lateral jumps over bar
    6 Thrusters 95/65
    3 C2B PU
    100m Sprint


  • Monday March 16th


    Strength  *Increase loads as you go

    Sn Grip Push Press
    1-1-1-1-1 

    Snatch Balance 
    1-1-1-1-1

    Conditioning 
    AMRAPx7
    9 lateral jumps over bar
    6 Thrusters 95/65
    3 C2B PU
    100m Sprint


  • Sunday March 15th


    "So your saying Josh I should sweep the leg?"


    WOD
    2 Person Teams

    5:00 establish 
    1RM Hang Power Clean

    then 

    AMRAPx17

    10 Power Cleans *
    20 GS Box Jumps 24/20
    30 Air Squats

    *Choose your own loads. Roughly 50-60% of 1RM to stay moving. 

     

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