January 26, 2015

10559658_10202677638044900_7758761889291628105_nSTRENGTH
EMOTM for 15 minutes of: 2 squat clean and jerks (Int. power clean and jerks)
*First 3 minutes, use roughly 65% of your 1RM.  After third minute increase weight each minute until you work up to a heavy but manageable weight.
*The last 3-4 minutes should be challenging.

METCON
10-8-6-4-2 reps for time of:
Pull-ups (Adv. 5-4-3-2-1 bar muscle-ups)
Burpees

Post time to comments.

January 25, 2015

Register for the 2015 Open and join the fun!

Register for the 2015 Open and join the fun!

SKILL
Spend 10 minutes working on handstands / handstand walks.

METCON
Open Workout 13.2
AMRAP 10 minutes of:
5 shoulder to overhead, 115/75 pounds
10 Deadlift, 115/75 pounds
15 Box jumps, 24/20″ box

Compare 13.2 to 3/14/13.
Post total reps to comments.

January 24, 2015

10836558_996693243438_904117258_n-PARTNER WOD, TEAMS OF 2-
Each team member will complete 10 rounds of:
8 wall balls 20/14#, 10/9′
2 bar muscle-ups (Int. wall climbs)
6 front squats 95/63#
*While one team member is completing a round the other must hang from a pull-up bar. Each time that team member comes off the bar, both teammates must do 3 burpees before resuming the round.  Get creative!

Post time to comments.

 

January 23, 2015

boysSTRENGTH
Deadlift 5 x 3 @ 80% of 1RM

METCON
“Death by Shuttle Runs”
1 shuttle run on the first minute
2 on the second
3 on the third
…..and so on for as long as possible

Post rounds completed + extra runs to comments.

January 22, 2015

IMG_20141122_191618METCON
10-9-8-7-6-5-4-3-2-1 reps for time of:
Clean and jerks 135/93# (Int. 95/63)
*Perform 20 double unders after each round (Int. 20 single unders)
*Adv. – Everything MUST be unbroken. If you drop your bar early or mess up on your double unders, you may restart your round and still be advanced.

Post time to comments.

January 21, 2015

10345538_10203403738287130_2841310721814365718_nSTRENGTH
Bench press 5-5-5-5 reps
Then, complete 3 sets of 10 at 75% of your 5RM.

METCON
3 rounds for reps of:
1 minute of kettlebell swings 70/53# (Int. 53/35)
1 minute of sit-ups
1 minute of push-ups
1 minute of toes to bar (Int. weighted sit-ups)

Compare bench press 5RM to 11/20/14.
Post load and total reps to comments.

January 20, 2015

Register for the 2015 Open!

Register for the 2015 Open!

-PARTNER WOD, TEAMS OF 2-
60-40-20 reps for time of:
Front squats 115/73# (Int. 95/63)
Box jumps 24/20 in.
Shoulder to overhead
Pull-ups
*Partners must alternate every 10 reps.

Post time to comments.

 

January 19, 2015

udayaSTRENGTH
EMOTM for 15 minutes of:
2 snatches (Int. 2 power snatches)
*For your first 3 minutes, use roughly 65% of your 1RM.  Then, after your third minute increase weight each minute until you work up to a heavy but manageable weight.
*The last 3-4 minutes should be challenging.

METCON
5 rounds for time of:
7 burpees
12 wall balls 20/14#, 10/9′

Post time to comments.

January 18, 2015

Registration for the 2015 Open is LIVE!

Registration for the 2015 Open is LIVE!

OPEN WOD 14.4
Complete as many repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14# to 10/9-foot target
30 power cleans, 135/95# (Int. 95/63)
20 muscle-ups-Adv. (Rx. chest to bar pull-ups, Int. kipping pull-ups)

Compare to 3/21/14.
Post total reps to comments.

January 17, 2015

step-PARTNER WOD, TEAMS OF 2-
5 rounds for time of:
Run 400 meters (together)

4 rope climbs (Int. strict pull-ups)
10 squat clean thrusters 115/73#
20 dumbbell snatches 45/35#
30 kettlebell swings 53/35#
*Partners sharing reps, 1 person working at a time.

Post time to comments.