Tuesday, 10 March 2015

Meet at 0530 in the cardio room:

1. Conditioning
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs (20 inches)
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs (20 inches)
2. Skills
EMOMx6:
5 Strict HSPU + 5 Kipping HSPU

Monday, 9 March 2015

Meet at 0530 in the powerlifting room:

1. Strength
A. 7×3 Back Squat
B. 7×3 Close Grip Bench Press
2. Conditioning
With a running clock…
A. AMRAP 5
12 Box Jump Overs, 24/20″
12 Bar Facing Burpees
12 Front Squats, 135/95
Rest 5 Minutes
B. AMRAP 5
10 Box Jump Overs, 24/20″
10 Bar Facing Burpees
10 Front Squats, 135/95
Rest 5 Minutes
C. AMRAP 5
8 Box Jump Overs, 24/20″
8 Bar Facing Burpees
8 Front Squats, 135/95

Friday, 6 March 2015

Meet at 0530 in the powerlifting room:

Do a "light practice" of 15.2.

http://games.crossfit.com/workouts/the-open

Due to sami, let's make an effort to ensure we go sunday. I'll coordinate a time to go to MW!

Tuesday, 3 March 2015

Meet at 0530 in the 62/cardio room:

Do conditioning 2 first to get a rower!

1. Gymnastics Skills
“Death by Muscle up” - get out some bands
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…
2. Conditioning
AMRAP 8:
15 Cal Row
15 Wall Balls, 20/14
3. Conditioning
3 RFT:
10 Deadllifts, 275/185
10 Bar Facing Burpees

Monday, 2 March 2015

code red..so on your own:

1. Conditioning
AMRAP 12 of:
50 DU
20 KBS (70/53)
7 Jerks (155/95)
2. Strength Conditioning
EMOMx8:
Odd: 7 TTB + 7 Power Cleans, 155/105
Even: 7 TTB + 7 Front Squats, 155/105

Friday, 27 February 2015

Open WOD...enjoy the extra sleep in time!
Meet at 0530 in the powerlifting room:

2015 OPEN ATHLETES
1. ConditioningAMRAP 12 of:
30 Calorie Row
15 OHS 115/80
Sub either sdhp for row or ohs with dumbells...pick your poison

2. Skills
EMOMx10
Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.