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Wednesday March 30

****Starting next week April 5th South will be adding an 11 am class at South. PLease help get the word out and lets pack the house. 

WOD
2010 Sectional WOD
Run 250m
25 Power Snatches  75/55
25 KBS 1.5/1
25 OHS 75/55
25 GS Box Jumps 20″
25 SDLHP 75/55
25 Wallballs
25 Thrusters 75/55
Run 250m

 

Tuesday March 29

WOD
Strength/BB
Shoulder Press
1-1-1
Push Press
2-2-2
Push Jerk 
3-3-3

Conditioning 
AMRAPx12
15 S2OH 11585
10 GS Box Jumps 24.29
5 T2B

Monday March 28th

WOD
Strength/BB
Snatch work 
Min 1-3 1- 2 snatches at 65-58%
Min 4-6 1-2 snatches at 75-78%
Min 7-9 1 1 snatch at 85-88%
Min 10-12 1 snatch at 95-98%

Conditioning 
3 RFT 0f 
10 OHS 135/95
50 II Unders 

Fitness
3 RFT of 
OH Lungs Scales load
10 II Attempts and 50 single 

 

Sunday March 27th

Hope everyone has a wonderful Easter, Remember the reason.

WOD
Rest Day – CLOSED
Take the family to church

Saturday March 26


Thursday night full of long faces. 16.5 is……..A HUGE DISAPPOINTMENT 

Lets finish this open with a bang. I would love to pack the house one more time and bring the noise. BYOB, Bring the family whatever we can do to pack the house.

We will kick off at 9 am and run until we get done, No CFK tomorrow. 

Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Friday March 25th

WORKOUT 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Equipment
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars

* If you do not use standard-sized bumper plates on the barbell, you will also need a second barbell set with standard plates to jump over for the burpees, unless you are Scaled Masters. Scaled Masters will be permitted to jump over an empty barbell on the burpees.

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

**The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.

Workout 16.5 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 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)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

Wednesday March 23rd


16.4 down 1 to go. Finish Strong

“Cindy XXX”

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

**Be smart here. We have one week left in the open. Avoid tearing at all cost. 

Tuesday March 22nd


One final round of 16.4

WOD
Strength
Back Squats
3-3-2-2-1-1-1

Conditioning
10-9-8-7-6-5-4-3-2-1 rep 
Thruster 95/65
1-2-3-4-5-6-7-8-9-10 rep
Lateral Burpees