Monday WOD, March 2, 2015

Posted on 01. Mar, 2015 by .

7

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Clean & Jerk prep and Snatch prep

WOD:
15.1
As many rounds as possible in 9 minutes of:
15 Toes to bar
10 Deadlifts (115 lb./75 lb.)
5 Snatches (115 lb./75 lb.)

Followed by 6 minutes 1 rep max clean and jerk

Post completed rounds and loads to comments.
If you are competing in the Open, don’t forget to post your 15.1 scores by 5pm today!
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MARCH MONTHLY CONTEST

CONGRATULATIONS to Eddie and Scott for winning February’s challenge (see Ryan for your prize)!!
March’s contest:
1. Complete 4 miles total of Farmer’s Walk (53 lb./35 lb.)
2. 70 push-ups a day for 30 days

You have the entire month to accumulate one of the totals above. First person to accomplish each category wins a prize!

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BUSY Why are we all so busy?

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2015 SNOW + OPEN

Posted on 27. Feb, 2015 by .

0

If you are registered for The Open, you must complete your WOD at the gym with an approved judge. Individuals doing the Open may complete 15.1 Saturday at 10am or Monday. All scores must be submitted Monday by 5pm.

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Friday WOD, February 27, 2015

Posted on 26. Feb, 2015 by .

0

ALL FRIDAY AFTERNOON CLASSES AND SATURDAY 9am CLASSES ARE CANCELLED due to snow.

HOME WOD:
For time:
125 sit ups
100 squats
75 burpees
50 push ups

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Work to heavy Power snatch

WOD:
As many rounds as possible in 14 minutes of:
2 Power snatches (135 lb./95 lb.)
4 Burpee box jumps
6 Air squats

Post loads and completed rounds to comments.

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Thursday WOD, February 26, 2015

Posted on 25. Feb, 2015 by .

2

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5×3 back squat @ 85%

WOD:
30 bar muscle ups for time

Post loads and time to comments.

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Wednesday WOD, February 25, 2015

Posted on 24. Feb, 2015 by .

3

Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Work to heavy Power clean

WOD:
For time:
1000m Row
20 Hang cleans (185 lb./115 lb.)
100 Double-unders

Post time to comments.

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Why do the Open?

Register for the Open here!. The first WOD will be released tomorrow!

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