The WOD's

WOD: Wednesday

WODs March 29, 2016

A. Three rounds (not for time):
10 sec. HS Hold (nose to wall)
15 sec. Active Hang
10 Superman Raises
20 sec. Hollow Hold

B. Hang Power Clean + Hang Clean
*10 sets to practice/build up in weight.


WOD: Tuesday

WODs March 28, 2016

We will be validating 16.5 between 5-7am (last chance) in the morning and from then on we will be running the WOD below for the remaining sessions of the day.  You are welcome to attend at any time between 5-7am for 16.5 but please ensure that you have enough time to warm up and complete the workout before 7am. If you have already completed 16.5 and wish to train in the morning, please feel free.

WOD: 12, 5 & 6pm sessions:
Five, 3 minute rounds:
Row 400m
Max reps pull-ups
*Rest as necessary between rounds.

WOD: Monday

WODs March 28, 2016

Happy Easter everyone, we hope you had a great weekend!

A reminder that the gym will be open 2-5pm today for 16.5 validations. Please be sure to arrive with enough time to do your workout before the gym closes.

Workout 16.5 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, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

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)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

https://m.youtube.com/watch?v=JLdfEkTJ2Nw

WOD: Thursday

WODs March 23, 2016

*Reminder: The gym is only open between 5-7am today and then will be closed until Monday between 2-5pm.

Today is open gym format – come in and work whatever you like.

WOD: Wednesday

WODs March 22, 2016

A. Front Squat – build to a heavy double.
(12 min.)

B. 21-18-15 reps for time of:
Thruster 42.5/30kg
Bar Facing Burpees

WOD: Tuesday

WODs March 21, 2016

*Please don’t forget that your 16.4 scores need to be logged by 10am Tuesday.

Five rounds for reps:
Bench Press
Pull-ups
*Rest as necessary between rounds.


WOD: Monday

WODs March 20, 2016

*Please don’t forget to bring your payment for the Open after party if you have not already done so.

Open 16.4

Rx’d
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

WOD: Saturday

WODs March 18, 2016

Due to 16.5 being held over the Easter long weekend, this will be our last big Saturday session. Please come on down and cheer on your fellow team mates if you’re available!

Rx’d
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

WOD: Friday

WODs March 17, 2016

“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups

WOD: Thursday

WODs March 16, 2016

10 sets: Clean Pull + Hang Clean + Jerk
*Build towards your heaviest effort by around the 7/8th set and then drop back by approx. 10% for the remainder.
*Rest as necessary between sets.