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  • 03272015

    15.5

    For time 

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 95 lb.
    Women use 65 lb.

    SCALED

    For time

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 65 lb.
    Women use 45 lb.


  • 03262015

    1) EMOM for 10min

    100m Run

    2) 5x20cal Row sprints

    3) 1 Mile run 


  • 03252015

    1) Take 10min to work up to a 1RM pause front squat 7sec at bottom 15 sec at top then

    3x3 @80%

    2) 3 Rounds for time

    25 Walking lunges

    25 Push-ups


  • 03242015

    1) For time

    10 Deadlifts 225/155

    2 TTB

    8 Dead lifts 225/155

    4 TTB

    6 Dead lifts 225/155

    6 TTB

    4 Dead lifts 225/155

    8 TTB

    2 Dead lifts 225/155

    10 TTB

    2) Accumulate 3 minutes in a hollow hold


  • 03232015

    1) Take exactly 10minutes to find a 2RM Clean and jerk

    2) 21-15-9

    Thrusters 95/65

    Burpee box jumps 24/20


  • 03212015

    1) Work up to a 10RM Back squat

    2) For time

    100 Double unders then

    3 Rounds of

    15 KBS 53/35

    20 Goblet squats 53/35

    25 v-ups 

    then 

    100 Double unders 


  • 03202015

    WORKOUT 15.4
    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.

    SCALED

    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.


  • 03192015

    1) 5xOne arm farmers carry 100' AHAP (L+R=1)

    2) 5 Rounds

    300m Row

    10 Burpees over erg  

    rest 90 sec after each round


  • 03182015

    Don't forget at 5 were having a get together for Alicia's going away, so come in and get a workout in and say goodbye.

    1) For time

    1 Mile run

    then

    9-6-3-6-9

    Strict pull-ups

    HR Push ups

    Sit ups

    then 

    1 Mile run


  • 03172015

    This Wednesday we will be saying goodbye to Coach Alicia, stop by and say good by at the 5 o'clock class. There will be no other classes at 6PM but everyone is welcome to come say goodbye and get their sweat on with a team WOD at 5.

    1) Work up to a medium weight but perfect snatch balance then

    5x3 Snatch balance if you're fast under the bar and your reps look good climb through the rounds

    2) 10min AMRAP 

    9 Box Jumps

    7 TTB

    5 Deadlifts 225/155


  • 03162015

    1) Take 12 minutes to find a 2 RM Front squat

    2) 10 Rounds for time

    5 Thrusters@105/65

    10 burpees over the bar 

    100m run


  • 03142015

    1.  In 5 mins, accumulate as much of an L-sit hold as possible 

    2. 50-40-30-20-10

      Sit ups

      Back extensions

    After each set of sit ups and back extensions perform 10 push ups.

     


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