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March 2014

Saturday 3.8.14

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Reminder: Yoga on Sunday 10am, followed by open gym 11-1.

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95#/65#)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Friday 3.7.14

By WODNo Comments

Skill:
Burgener Warmup
OH Squat Review

Metcon:
10-9-8-7-6-5-4-3-2-1
SDHP (75#/55#)
1-2-3-4-5-6-7-8-9-10
Burpees
10 V-ups after every round

Finisher:
AMRAP2 – Ring Rows

Thursday 3.6.14

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Opener:
AMRAP3
Wall Ball (20#/14#, 10’/9′)

Headliner:
AMRAP20
Run 500m
Row 20 sub 1:30/500m Pulls
Pushups Max Reps Unbroken
(score = total pushups)

Closer:
AMRAP3
Hollow-body Rock

Wednesday 3.5.14

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Strength:
50′ Yoke Carry ME

Metcon:
3 Rounds (Rest 2 minutes between)
4 min AMRAP
5 Thrusters (115#/75#)
6 Chest-to-bar Pull-ups

Finisher:
3 min AMRAP
KB Swings (as heavy as possible)

Sunday 3.2.14

By WODNo Comments

Today is Belmar’s St. Patrick’s Day Parade. We’ll be hanging at the box after open gym. We’ll have some snacks, drinks, and games but please feel free to bring your own as well.

Open Gym 11-12, judges will be here if you’re doing 14.1.