W.O.D.

  • Friday March 24th

    WORKOUT 

    17.5 Rx’d(Ages 16-54)

    10 rounds for time of:

    9 thrusters

    35 double-unders

    M 95 lb. F 65 lb.

    Men use 95 lb.Women use 65 lb.

    Teenagers 14-15:Boys use 65 lb.Girls use 45 lb.

                                                                               
    Masters 55+:Men use 65 lb.Women use 45 lb.

    Scaled: (Ages 16-54)Men use 65 lb. and perform single-undersWomen use 45 lb. and perform single-undersScaled Teenagers 14-15:Boys use 45 lb. and perform single-undersGirls use 35 lb. and perform single-unders

    Scaled Masters 55+:Men use 45 lb. and perform single-undersWomen use 35 lb. and perform single-undersV

  • Friday March 24th

    WORKOUT
    17.5 Rx’d(Ages 16-54)
    10 rounds for time of:
    9 thrusters
    35 double-unders

    M 95 lb. F 65 lb.

    Men use 95 lb.Women use 65 lb.
    Teenagers 14-15:Boys use 65 lb.Girls use 45 lb.
                                                                               
    Masters 55+:Men use 65 lb.Women use 45 lb.

    Scaled: (Ages 16-54)Men use 65 lb. and perform single-undersWomen use 45 lb. and perform single-undersScaled Teenagers 14-15:Boys use 45 lb. and perform single-undersGirls use 35 lb. and perform single-unders

    Scaled Masters 55+:Men use 45 lb. and perform single-undersWomen use 35 lb. and perform single-undersV

  • Thursday March 23

    Rest Day - Closed for cleaning!

    17.5 Open watch party, show up at 6:30pm for samples from Ascent Protein. 17.5 will be announced at 7pm.

    Hope to see everyone there! Let's cheer on Denny for this final WOD. He is in 5th place WORLDWIDE!!!!

  • Wednesday March 22nd

    WOD

    10 Thrusters 135/95
    10 Rnds of Cindy
    10 Thrusters 135/95
    Cindy=5 Pull Ups,10 Push Ups,15 Air Squats

    Cash Out
    250 II Unders
    *everytime you stop/miss :30 of Sit Ups

    FX
    10 Thrusters scale load or 20 Wallballs
    7-10 Rnds of Cindy
    10 Thrusters or 20 Wallballs
    300 Singles *everytime you stop/miss :30 Sit Ups

  • Tuesday March 21st

    WOD

    Strength/BB
    OHS
    3@60%, 3@65%, 2@70%, 2@75%, 1@85%,1@95%

    Conditioning
    AMRAPx 9
    3 TTB
    3 Power Snatch 95/65
    6 TTB
    6 Power Snatch
    9 TTB
    9 Power Snatch
    12 TTB
    12 Power Snatch
    etc until time runs out

    FX
    OHS 5x5 or Front Squats w PVC OH work (10 per round) *explained at brief


    Conditioning
    3 Hang P Sn
    3 Knee Raises or MB SU or SU
    6 HPSN
    6 KR/MBSU/SU
    9 HPSN
    9 KR/MBSU/SU
    etc




  • Monday March 20

    WOD

    EMOMx18 Clean complex climbing in weight
    Odd- 1 Power Clean+1 Pause FS Drop reset 1 Sq clean +1 Split Jerk *PC and FS UB reset Sq CL & Jk UB
    Even Rest Reload

    THen

    AMRAPx7
    7 Front Squats 155/105 135/95
    7 S2OH
    7 Alt Pistols
    7 Russ KBS 2/1.5


    FX
    Scale loads as needed 




  • Sunday March 19th

    Last week of the open is upon us. Lets finsih strong. So many first its impssible to keep track. Amazing job by everyone. 

    17.4 redo
    Come to one of the earlier classes to do the open workout. Reg classes have priority on space.


    WOD
    4 RFT of Run 400m
    20 Pull Ups
    15 OHS 95/65
    35 II Unders

    FX
    3-4 RFT of
    Run 400/300m
    15 Pull Ups
    10 OH Lunges 45/25 BP Plate
    25 II Unders 5 att+20 Singes

  • Friday March 17th

    WORKOUT 17.4 Rx’d(Ages 16-54)
    Complete as many rounds and reps as possible in13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target


    Rx’d: (Ages 16-54)Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

    Teenagers 14-15:
    Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
    Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

    Masters 55+:
    Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
    Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

    Scaled: (Ages 16-54)
    Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
    Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

    Scaled Teenagers 14-15:
    Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups
    Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

    Scaled Masters 55+:
    Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
    Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

  • Thursday March 16

    What will 17.4 be? Dumbbell Thrusters? (hope not)

    Rest Day - Closed

    CF Teen at 3:45, CF Kids at 5:30pm
    CF Open watch party at 7pm.

    Let's pack the house and cheer on our athletes. Denny Hawkins is sitting in 3rd!

  • Wednesday March 15th

    WOD


    "Deck of Cards"

    As many cards as possible in 20:00
    Hearts- Cal Row
    Clubs- Back Squats 135/95 *Floor if doing 17.4 Thursday go lighter
    Diamonds - Pull Ups
    Spades- Medball Sit Ups

    Jokers - 50 II Unders or 100 Singles
    Aces- 21 reps
    King- 15 reps
    Queen-14 reps
    Jack- 13 reps

    2 Person Teams only 1 athlete working at a time

  • Tuesday March 14th

    WOD

    AMRAPx10
    2/1 Muscle Ups
    4 HSPU
    8 Thrusters 75/55

    Rest 3:00

    AMRAPx7
    5 S2OH 95/65
    10 Lateral Burpees
    15 GS Box Jumps 24/20

  • Monday March

    WOD

    Strength/BB
    Not for time
    Bench Press *climbing thru each set
    7-7-7
    42 Core (GHD/SUetc)
    5-5-5
    30 Core
    3-3-3
    18 Core
    In between each set of bench complete a set of core

    Then

    BB/Conditioning
    "Grace"
    30 Clean & Jerks 135/95

    or

    "Isabel"
    30 Snatches 135/95

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