Blog Archives

150401

3/31/2015

NEW MEMBER SPOTLIGHTS...CHECK OUT THE BIOS ON SOME OF THE MEMBERS THAT JUST FINISHED THE OPEN!!!

Warmup
250m row
10 banded good mornings,
10 pass throughs,
10 row to overhead squat

Strength/Skill
EMOM
power/sq snatch 10 min
1-3 75%, 4-6 80%, 7-85%, 8-90%, 9-95%, 10 aim for PR

WOD
p1 500m row p2 125 double unders/200 singles
switch,
then 50 dead lifts done in sets of five 225/155,
then 100 abmat situps done in sets of 10
partner holds deadlift and top of situp postion

150331

3/30/2015

Warmup
10 no pushup burpees,
10 scap pullups,
:45 jump rope,
10 kbs

Strength/Skill
EMOM 12
Evens pullup clusters 3.3.3 Rest ten seconds
Odds DB bench press 6-8

WOD
Liz= 5 min amrap power cleans 155/105
adv 205/135
5 burpees start of each minute (start with burpees)

150330

3/29/2015

Warmup
100m run
10 lunge and twist with plate
10 wall squats
:30 squat holdcouch stretch

Strength/Skill
4 heavy step ups/ leg front rack from ground x 5
every two minutes 35-50% of 1 rm Back squat
2 warm up sets on the minute leading into the Emom

WOD
3 rounds of 400m run, 30 wall balls, and 30 box jumps

150329

3/28/2015

Open Gym

Uptown 10:30-12:00

Midcity 1 pm- 3pm, Mollie will be there to accomodate some open judging!

150328

3/27/2015

Saturday

Warm up

Run 400 m

3 rds

10 squats

10push ups

10 side lunges

WOD

8 min AMRAP

10 clean and jerk

30 double unders

Partner 2 holds bar in front rack during doubles, then switch

150327

3/26/2015

Warmup
100m run,
10 jump squats,
10 scap pullups,
10 walking lunges

Strength/Skill
15 min emom
1-10 fast front squats 50-60%
11-15 4 loaded wall jumps

WOD
21-15-9 CTB pullups
30/24" box jumps
cashout 3 sets of 8 barbell rollouts

150326

3/25/2015

Warmup
10 plate row to OHS,
10 pass throughs,
10 plate lunge to twist,
5 barbell strict press with 5 sec hold

Strength/Skill
Emom 10
evens 5 narrow grip OHS 65/45
odds :30 double unders s

Workout
Strict press(3-3)-3-3-3-3-3 every two minutes heavy
cash out 500m row for time

150325

3/24/2015

Warmup
10 inch worms, 10 pass throughs, 10 ohs, 250m row :30 dead hang

Strength
Sn 1 Sn pull + 1 PS + 1 squat sntach every :90 for 6 sets

WOD
amrap 15
5 pc #135/#85
10 ttb
15 wallball

150324

3/23/2015

Warmup
:30 jump rope,
10 wall squats,
:30 squat hold,
10 kbs 16/12,
10 walking groiners

Strength
BS heavy seven sets of 2 first two warm up and last 5 85%+
first two emom last five every 3 minutes

WOD
8-6-4
dumbbell snatch 55/35
burpee box jump over 24/20

150323

3/23/2015

Warmup
100m run, 10 scap pullups, 10 db push press 15/10 :30 OH hold front rack

Strength/Skill
emom 10
8-10 kipping pullups evens
odds 50m farmer's walk 1.5/1

WOD
5 rounds
400m run
15 push press #95/#65

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