Monthly Archives: March 2019

3/27/19

27
Mar
2019
WU: 3 Rounds
10 KB swings (American)
10 Box Jumps
 
Strength Testing:
20 Mins to 1RM Deadlift
 
Cond: Death by EMOM
Every minute on the minute you must complete the following work:
5 Burpees + 1 Pull up
5 Burpees + 2 Pull ups
5 Burpees + 3 Pull ups ….
Scaling is Jumping pull ups
How far can you get?
 
WODs

3/26/19

26
Mar
2019
WU:
1) 20 Wallballs (unbroken)
2) 30 SL RDLs (no weight)
 
Strength Testing:
20 mins work to a 1RM strict press
 
Cond: “Karen” FT
150 Wallballs
WODs

3/25/19

25
Mar
2019

WU: EMOM 6
5 High Hang Squat Snatches

Strength Testing:
20 mins to work to a 1RM Back Squat
*Record your results!!

Cond: 9 rounds for reps (20 second transition time)
M1) Row for cals
M2) TTR
M3) Plyo Push ups 45/25 bumper plate height
Scaling is anything less

WODs

3/22/19

22
Mar
2019
OPEN WORKOUT 19.5
 
33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups
 
Time cap: 20 minutes
 
VARIATIONS
 
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
 
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
 
Teenagers 14-15:
Boys use 65 lb.
 
Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups
 
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups
 
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups
WODs

3/21/19

21
Mar
2019
Active Recovery + Stretch
1) Complete the following in any order:
1000m row
30 wallballs
30 KB swings
30 Body Rows (Rings)
30 Push ups
 
2) Team Stretch 
3) Open Gym
 
 
WODs

3/20/19

20
Mar
2019
WU: 20 Burpees with high jump
 
Oly: Clean
15 min to heavy single
 
S/S: 3 Rounds
10 Ceiling CPR
10 Caterpillar sit ups
 
Cond: AMRAP 16
8 Power Cleans
8 Box Jumps 24/20”
8 Burpees
RX 155/105
S1 105/75
S2 75/55
WODs

3/19/19

19
Mar
2019
WU: 3 Rounds
10 Splits Squats 
10 TTR
 
Oly: Jerk
15 min to heavy single 
 
S/S: 4×10 RDLs
 
Cond: 30-20-10 
DB OH Lunges 50/30#
Pull ups
S-all other weights 
WODs

3/18/19

18
Mar
2019

WU: Core Tabata

OLY:  Snatch
15 mins work to a heavy single

S/S: 5×5 OHS
(Medium weight, high confidence)

Cond: FT
21-15-9
Thrusters
DLs 
RX 95/65
S1 65/45
S2 45/35

WODs

3/14/19

14
Mar
2019
Recovery and mobility 
 
3 rounds
1) 15 external shoulder rotations with OH Barbell
2) Y-Stretch – 1min
 
3 Rounds 
1) 10 BTN strict press – Light
 
3 Rounds
1) butterfly or stacked hip stretch
2) ankle smash
 
3 Rounds 
1) 10 Squats – focus pulling knees wide holding bumper plate out front
 
Open Gym 
WODs

3/13/19

13
Mar
2019
WU: 3 X 1min – 1:1 rest
Superman Holds
 
Oly: 5×5 TnG Power Cleans (no more than 135/95#)
 
S/S: N/A
 
Cond: For Time
1 Mile Run
1000M Row
200 Jumping Jacks
300 Mountain Climbers
 
WODs