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Monthly Archives

March 2015

Wednesday 3.11.15

By WODNo Comments

Gymnastics:
4 rounds (not for time)
10 Strict Ring Rows
:20 ring support hold + 3 sec tempo ring dip, 2 sec bottom hold

Metcon:
6 Rounds
10 HSPU
10 Box Jump Overs (24″/20″)
1 Rope Climb (15′)
-rest 1 minute between rounds

Saturday 3.7.15

By WODNo Comments

Athletes, please arrive at the box at 9am. Rest up, see you in the AM!

Workout 15.2 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)

Every 3 minutes for as long as possible complete:

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

From 3:00-6:00
2 rounds of:
12 overhead squats (95 lb / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95 lb / 65 lb.)
14 chest-to-bar pull-ups

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

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)

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups

From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups

From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups

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

Thursday 3.5.15

By WODNo Comments

Sorry to do it, but afternoon classes are canceled due to snow!

Mobility

Conditioning:
Speed Ladders
10 Rounds
Partner Band Sprints

After Party:
AMRAP1 – Ball Slams (50#/30#)
ME1 – Airdyne

Wednesday 3.4.15

By WODNo Comments

Strength/Skill:
2 TnG Power Cleans
30 Double Unders
rest :90

Metcon:
1K Row
80 Wall Balls (20#/14#)
60 Box Jumps (24″/20″)
40 Ring Dips
100 Situps

Tuesday 3.3.15

By WODNo Comments

Strength:
5 Rounds
Strict HSPU max reps
Strict Pull Up max reps
Rest 2 minutes

Metcon:
21-15-12-9-6-3
S2OH (115#/75#)
10 Burpees after every set