Sunday 03.29.15

Open Gym 10:00 – 12:00

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Saturday 03.28.15

9:15am Team WOD:
Part 1: 1 mile run (8x200m relay)
at 9:00 mark
Part 2: 50 burpees
at 11:00 mark
Part 3:
AMRAP to 20:00
split load (each does ½)
2 squat clean; 2 box jumps
4 squat clean; 4 box jumps
6 squat clean; 6 box jumps
8 squat clean; 8 box jumps
adding 2 each round

if work isn’t complete by time caps, work on continuously running clock (just keep going!)

E/F: 75/45; 20/16
P: 115/75; 24/20
C: 135/95; 30/24

10:00 Hero WOD

Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

Foo:
13 bench (170/120) then 20:00 amrap: 7 c2b, 77 du, 2 squat clean thruster (170/120), 28 sit ups

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Friday 03.27.15

32a-run

WARM UP

SKILL
Open Prep for 15.5

METCON
WORKOUT 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.

Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout.

This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.

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)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

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Thursday 03.26.15

32-jump

WARM UP
PVC MOBILITY
Dynamic Warm-up/stretch for running

STAMINA
600m Run
400m Run
200m Run
- 1:1 work/rest ratio -

ADDITIONAL WARM UP:
Prep for Clean and Jerks

METCON
EMOM 7:00
Minute 1: 7 Clean and Jerk
Mintue 2: 6 C&J
Minute 3: 5 C&J
Minute 4: 4 C&J
Minute 5: 3 C&J
Minute 6: 2 C&J
Minute 7: 1 C&J
Score = Record finish #

Elements: lightweight, technique
Fitness: lightweight, working technique and strength stamina
Performance: working up each set, moderate
Competition: working up each set, as heavy as possible

AP: Hip mobility (cause you know 15.5 will have thrusters!!!!)

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Wednesday 03.25.15

31-run

WARM UP
Row 400m
3 Rounds:
10 Medball Partner throws, backward facing throw over the head
10 Partner medball wallshots, throwing to each other
10 Partner medball sit-ups

SKILL/STRENGTH
Split Jerk
5-5-5-5-5
Elements: Lightweight, work on footwork
Fitness: Moderate, working on footwork
Performance: Moderate
Competition: Moderate to heavy

METCON
4 x 3:00 AMRAP
50 Double Unders
5 Snatch (full)
- 1:00min Rest -
Elements: 55/35# power to OHS; x1 Singles
Fitness: 75/55# power to OHS; x2 Singles
Performance: 95/65#; Dubs or x3 Singles
Competition: 135/95#

AP: 50 Knee to Elbows from a plank position

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Tuesday 03.24.15

31-pullups

WARM UP
PVC Mobility
Jog 200m
3 Rounds:
10 OHS
20 Jumping Jacks
10 KB Swings

SKILL/STRENGTH
a. Weighted pull-ups 5-5-5-5 reps
- or work on strict, banded pull-ups or negatives
b. DB bent over rows – 4 x 10, each arm
*perform a and b then rest

METCON
For Time:
500m Row
30 Dips
30 BB SDHP
30 HSPU
30 DB Snatches (total)
30 Burpees
30 Pull-Ups
30 Thrusters
Elements: 35/25 bb, 20/10 db; box dips; sub push press for HSPU; ring rows
Fitness: 45/35 bb, 25/15 db; box dips; sub push press for HSPU; ring rows
Performance: 65/45 bb, 35/20 db; assisted dips; assisted HSPU or push press; assisted pull-ups
Competition: 75/55 barbell, 40/25 db

AP: mobility and stretch

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Monday 03.23.15

31-jump

WARM UP
PVC MOBILITY
Jog 400m
3 Rounds:
10 Squats (last round with barbell)
10 Step Ups onto small box
20 Mountain climbers

SKILL/STRENGTH
Every 2 minutes for 10 Minutes:
4 Back Squats, add 5-10lbs from previous week
-Same for all sets

METCON
4 RFT
200m Run + MedBall
20 Air Squats
20 MB Sit Ups
20 Box Jumps
Elements: 10/10#
Fitness: 16/12#
Performance: 20/14#
Competition: 30/20#

AP: 3×15 GHD Sit-ups

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Sunday 03.22.15

Open Gym 10:00 – 12:00

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Saturday 03.21.15

9:15am Team WOD
Complete before advancing:
Part 1) 150 Wall Balls (split any way)
Part 2) 4 total rounds: athlete #1 runs 200m while athlete #2 completes 21 kb, 12 pull ups
Part 3) 50-40-30-20-10 DU/Sit Ups

10:00am Hero WOD

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Bowen:
3 rft: 800m run, 7 deadlift (275/190), 10 burpee pull ups, 14 alternating kb thrusters (53/35) 20 box jumps (24/20)

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Friday 03.20.15

31-full-snatch

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WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Tiebreak
In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score.

For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

For Scaled options there is no tiebreak.

Equipment
• Wall with a line at the appropriate height for the handstand push-up
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 84 / 56 kg for Rx’d, 43 / 29 kg push press and 52 / 34 kg clean for Masters 55+ and Scaled, 52 / 34 kg clean for Teens 16-17, 43 / 29 kg clean for Teens 14-15, 29 / 20 kg push press and 34 / 24 kg clean for Teens Scaled and Masters 55+ Scaled.

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)

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

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