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Life changing fitness

Feb. 27, 2015 - OPEN 15.1

2/26/2015

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WORKOUT 15.1
Complete as many rounds and reps as possible in 9:00 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




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WOD - Feb. 26, 2015

2/25/2015

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MetCon
4 Rounds - 1:00 @ each station

Sled push (185/135)
Rope Slam
DB Split Snatch (65/40)
Ring Rows
Double Unders
Rest 1:00 between rounds
 
Skill:
15:00 Skill Work
Work on your biggest “open” weakness

Strength  Class:
Thursday Strength Class will resume after the Open.


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WOD - Feb. 25, 2015

2/24/2015

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MetCon 1:
10:00  AMRAP
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”


MetCon 2:
1000m row


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WOD - Feb. 24, 2015

2/23/2015

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Tabata
Thruster (115/75)
C2B Pull ups

Met Con:
For Time:
25 Snatches, 75/45
25 TTB
20 Snatches, 95/65
20 TTB
15 Snatches, 115/75
15 TTB
10 Snatches, 135/85
10 TTB
5 Snatches, 155/100
5 TTB

Strength  Class:
Strict HSPU
2-2-2-2-2 for depth

Weighted ring dips
3-3-3-3-3

Weighted Pull Ups
4-4-4-4-4

(see if you can hit the same weight as last week for the dips and Pull ups)


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WOD - Feb 23, 2015

2/22/2015

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Strength:
15:00 EOMOM (every other minute)
3 Rep Back Squat

MetCon:
15:00 AMRAP:
21 Wallballs (20/14)
15 Cal Row
9 Burpees
3 Deadlifts (365/265)



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WOD - Feb. 20, 2015

2/19/2015

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Strength:
Power Snatch
3-3-3-3-3

MetCon:

OPEN 11.4
10:00 AMRAP
60 Bar-facing burpees
30 Overhead squats (120/90#)
10 Muscle-ups 



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WOD - Feb. 19, 2015

2/18/2015

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Strength:
12:00 Muscle Up Work

MetCon
For time:
30 Chest to Bar Pull Ups
15 Deadlifts (135/85 lbs)
500 m Row
30 Push Ups
15 Push Jerks (135/85 lbs)
30 Squats
15 Front Squats (135/85 lbs)
500 m Row
15 Deadlifts (135/85 lbs)
30 Chest to bar Pull Ups


Strength  Class:
Deadlift/Box Jump

Start with a Bar set with 75% of your 1RM Deadlift and a box set at ½ your height (women 3/8).

Complete 1 deadlift immediately followed by a box jump. Add 10/5# of weight to the deadlift bar and 1 inch to the box jump height until unable to complete one of the two movements.


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WOD - Feb. 18, 2015

2/17/2015

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Strength
OH Lunges
2-2-2-2-2
(Each Leg)

MetCon:
10 Rounds
5 - Shoulder 2 Overhead (135/95)
10 - Lunges with the bar on your back

(5 burpee penalty for putting the bar down)


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WOD - Feb. 17, 2015

2/16/2015

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Strength:
EMOM 1 REP:
10:00 – Squat Clean
10:00 – Front Squat
10:00 – Back Squat

Met Con:
5:00 AMRAP
10 Bar Facing Burpees
10 C2B Pull Ups

Strength  Class:
Shoulder Press
1-1-1-1-1

Weighted Ring Dips
2-2-2-2-2

Weighted Pull Ups
3-3-3-3-3


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WOD - Feb 16, 2015

2/15/2015

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Family Day

Gym Open 12-2

Enjoy being together today with the ones you love!


Over 40 PR's last week, including Tim's 1st ever Bar Muscle Up!

Keep up the great work everyone!

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