WELCOME..!


3/3/15 WOD

Skill:
3 rounds of
5-7 HSPU
5-7 Box Jump(30 in or highest you can)
C2B Pull Ups

Technique:
Push Press: 6 sets of 5 reps
* focus on un-broken reps. Receive the bar going into the next “dip and drive” so there is no pause between reps, exhale at the top when you finish overhead.

WOD:
8 Round Tabata Mash Up

Hindu Push Ups
Med Ball V-Sit
Box over(20/16)




3/2/15 WOD

Skill:
3 rounds of
5-7 C2B Pullups
5-7 Box Jumps(30in or highest you can jump to)
5-7 Med Ball Cleans

Technique: 8 sets of:
Halting Clean Dead Lift + Hang Clean + Front Squat
* Build as you are able

WOD:
10 min AMRAP of:
15 KBS
15 Wall Ball

 




2/27/15 WOD

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Workout 15.1 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)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 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)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap




2/26/15

MOBILITY – SKILL IMPROVEMENT – MAKE UP A WOD YOU MISSED

 




2/25/15 WOD

 

3 Rounds of(7 min Cap)
10 K.B.S.
20 Double Unders

rest 3 min

3 Rounds of:(7 min Cap)
15 Wall Ball
10 Pullups

rest 3 min

3 Rounds of:(7 min Cap)
10 Burpees
10 Box Jumps(24/20)