Tuesday 3/22/2016

Announcements:

  • Stay tuned for Open Workout 16.5 Thursday, March 24 at 5pm.
    This will the last WOD for the Open.
  • Box will be closed this Sunday for Easter March 27.

Skill: Handstand Push-ups/Walks

Strength:
Power Clean – 5×3@75%
Overhead Squat – 5×2@70%

WOD: AMRAP in 7 minutes

1x Power or Squat Clean (m:185#/f:105#)
2x Lateral BB Burpees
2x Power or Squat Clean
4x Lateral BB Burpees
3x Power or Squat Clean
6x Lateral BB Burpees
4x Power or Squat Clean
8x Lateral BB Burpees
5x Power or Squat Clean
10x Lateral BB Burpees
6x Power or Squat Clean
12x Lateral BB Burpees
7x Power or Squat Clean
14x Lateral BB Burpees
8x Power or Squat Clean
16x Lateral BB Burpees
9x Power or Squat Clean
18x Lateral BB Burpees
10x Power or Squat Clean
20x Lateral BB Burpees
and so on…

  

Monday 3/21/2016

Announcements:

  • Stay tuned for Open Workout 16.5 Thursday, March 24 at 5pm.
    This will the last WOD for the Open.
  • Box will be closed this Sunday for Easter March 27.

Skill: Bar/Muscle-up or Kipping/Buttefly Pull-ups

Strength:
Pause Front Squat + Front Squat (1+1) – 5×2@70%
Floating Halting Clean Deadlift (mid-thigh) -3×3@100%

WOD: 5 rounds for time (20 minute cap)

3x Bar-ups
6x Wall-walks
12x V-ups
24x Jumping Lunges
48′ Alligator Walks

  

Sunday 3/20/2016

Announcements:

  • Stay tuned for Open Workout 16.5 Thursday, March 24 at 5pm.
    This will the last WOD for the Open.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

  

Saturday 3/19/2016

Announcements:

  • Stay tuned for Open Workout 16.5 Thursday, March 24 at 5pm.
    This will the last WOD for the Open.

WOD: AMRAP in 20 minutes

10x Shoulder to OH (m:135#/f:95#)
20x Sit-ups
10x Box Jumps (m:24″/f:20″)
20x Double-unders

  

Friday 3/18/2016

Announcements:

  • Stay tuned for Open Workout 16.5 Thursday, March 24 at 5pm.
    This will the last WOD for the Open.

Strength:
Clean & Jerk + Dip (3+1) 5×3 @75% of C&J
Push Jerk 5×3 @75% of C&J

Open WOD 16.4:

AMRAP in 13 minutes

55x Deadlifts (m:225#/f:155#)
55x Wall-balls (m:20#/f:14#)
55x Calorie row
55x Handstand push-ups

  

Thursday 3/17/2016

Announcements:

  • Stay tuned for Open Workout 16.4 Thursday, March 17 at 5pm.
    Come watch on rest/recovery day as the next Open workout is announced.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

  

Wednesday 3/16/2016

Announcements:

  • Stay tuned for Open Workout 16.4 Thursday, March 17 at 5pm.
    Come watch on rest/recovery day as the next Open workout is announced.

Strength:
Power Snatch – 3×3 @70%, 2×3 @75% of 1RM Snatch
Push press – 3×3 @70%, 2×3 @75%
Snatch pull – 5×3 @90% of 1RM snatch

WOD: “Griff”

For time:
800m Run
400m Run backward
800m Run
400m Run backward

  

Tuesday 3/15/2016

Announcements:

  • Stay tuned for Open Workout 16.4 Thursday, March 17 at 5pm.
    Come watch on rest/recovery day as the next Open workout is announced.

Skill: Kipping/Butterfly Pull-ups
Strength:
Back Squat – 5×3 @75%
Floating Halting Snatch DL – 3×3 @100% of 1RM Snatch

WOD: “Jackie”

For time

1000m Row
50x Thrusters (45#)
30x Pull-ups

  

Monday 3/14/2015

Announcements:

  • Stay tuned for Open Workout 16.4 Thursday, March 17 at 5pm.
    Come watch on rest/recovery day as the next Open workout is announced.
  • Change of schedule for this Monday only March 14.

    5:00AM
    7:00AM
    4:00PM
    5:00PM
    6:00PM

    No 10:00AM, 3:00PM, 6:30PM & 7:PM sessions.

Strength:

Snatch – 5 sets of 3 reps @75% of 1RM Snatch

Split Jerk – 5 sets of 3 reps @75% of 1RM C&J

WOD: “Grace”

30x Clean & Jerks/Ground to Overhead for time (m:135#/f:95#)

  

Sunday 3/13/2016

Announcements:

  • Change of schedule for this Monday only March 14.

    5:00AM
    7:00AM
    4:00PM
    5:00PM
    6:00PM

    No 10:00AM, 3:00PM, 6:30PM & 7:PM sessions.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).