Monday WOD 3.28.16

Hope everyone had a great Easter. Lot’s of PR’s and Progress last week. Let’s start the week off strong again!

Skill

Front Squat

20 min to find 1 rep max

WOD

3RFT
10-OH Squat 115/85
10-Box Jump 30/24

then

3 Rounds
12-c2b
12-wall ball 20/14 (Everyone use north wall away from rig)

Friday WOD 3.25.16

Happy Friday!

Skill

OH Squat

20 min to find 1 rep max

WOD

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar Facing Burpees (2 foot take off RX)

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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.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.
Note: Burpees over an unloaded barbell are permitted for this division.

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

Wednesday WOD 3.23.16

Wow. The past two days have been filled with lots of PR’s and progress! Everyone is doing amazing and tackling all their goals they set for the new year. Super proud and excited to see everyone’s hard work is paying off. Great Job!

Skill

Snatch

20 min to find 1 rep max

WOD

AMRAP 10
5-Snatch 115/85
5-push press 115/85
5-SDHP 115/85

Monday WOD 3.21.16

Happy Monday! This week we will be working on finding our 1 rep max on various lifts. This will help us in building over all strength and give us a good reference for programming the weeks to follow so we can continually progress. As well as help with building lean muscle and burning fat. Looking forward to seeing all the progress everyone is making.

Skill

Push Press

20 min to find 1 rep max

WOD
21-15-9
S2OH 155/105
T2B
Burpee

Friday WOD 3.18.16

Skill

Dead Lift

5,3,1,5,5
65,75,85,70,70

WOD

WORKOUT 16.4

AMRAP 13

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

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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 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

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
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

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target