Monthly archives: March, 2016

Triple Threat

image

 

 

WOD

AMRAP 7
21 Box Jumps (24/20)
15 Push Ups
9 Hang Power Cleans (95/65)

– Rest 3 min –

AMRAP 5
10 Front Squats (95/65)
5 Burpee Box Overs (24/20)

– Rest 2 min –

3 Rounds For Time
15 Box Overs (24/20)
10 Hang Squat Cleans (95/65)

 

POST-WORKOUT (Optional)

Row

2 x 750m

 



3/31

Jeff reminding us all exactly how we all felt at some point during 16.5

Jeff reminding us all exactly how we all felt at some point during 16.5

 

Strength-

Hang squat snatch 6×2

 

WOD

AMRAP 14

12 OHS (95/65)

9 LAteral  Bar Burpee

6 HSPUs

200m MB Run (20/14)

 

 



3/30

 

Strength

Barbell   walking lunges

4x 5/5

 

WOD

Buy In: 25 cal Row

 

4RFT

15 Wall Balls

15 KB Swings (53/35)

15 T2b



3/29

Strength-

split Jerk

3-3-2-2-2

 

WOD

4 RFT

10 clean and jerks ( 125/85)

10 Box Jump Overs (24/20)

20 ab mat situps



3/28

Was this any one else during 16.5?

Was this any one else during 16.5?

Mobility-

QUAD Smash

Tricep Barbell Smash

 

Strength-

A) Deadlift 5×5

B) High Box Jump 3

 

WOD

AMRAP 10

50 II unders

21 KB Swings (53/35)

9 Pull Ups



16.5 Saturday

Nice to see Dave Castro suffer with the rest of us with his own workouts

Nice to see Dave Castro suffer with the rest of us with his own workouts

Normal Schedule for Saturday Workouts.

Come join us at 11:30 to cheer on our Athletes compete ring in the Epic Finale for the 2016 Open

 

WOD

Teams of 2

800m run (together )

75 Wall Balls (20/14)

50 Box Jumps (24″/20″)

600m Run (together)

75 Double Unders (3 singles =1 II)

50 Pull Ups

400m Run (together)

75 KB Swings (53/35)

50 T2B

200m Run (together)

 

 



16.5 is…….14.5

Coach Mike Kellner post 14.5 two years ago.

Coach Mike Kellner post 14.5 two years ago.

 

For those doing the Open this Saturday there will be WOD prep and a quick workout planned for you.

 

For those not in the open

16.5

21-18-15-12-9-6-3

Thrusters (95/65) Scaled 65/45

Bar Facing Burpees



3/24

Taylor during 16.4 workout

Taylor during 16.4 workout

Strength-

working up to a heavy 1 3- position clean

* Technique over weight on the bar

 

WOD

E2MOMx16

200m Run

remaining time

MAX Hang Power Cleans (115/75)



3/23

Judge Tommy Making sure everyone Broke 90 degrees on those wall balls

Judge Tommy Making sure everyone Broke 90 degrees on those wall balls

5 Rds

1:00 at each station

a) Sumo Deadlift Highpulls (95/65)

b) HR Push Ups

c) GHD Sit ups or weighted Situps

d)DB S2OH ( 50/30)

e) REST



Joey F attacking 16.4 in the T

Joey F attacking 16.4 in the Teens division this year

Strength-

EMOM x 8

2 Power Snatches

AMRAP 12

10 OHS (95/65)

10 Box Jumps (24″/20)

* EMOM 3 Burppes

 



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