Monthly Archives: March 2014

4-1 WOD

Buy in…
12-9-6
Push Up
Grasshopper
Squat

Skill/Strength…
Squat review
Russian Swing Review

Conditioning…
12 Min AMRAP
5 Box Jumps
10 Wall Balls
15 Russian Swings

Cash out…
2:00 plank
Bridge work
Lax ball on your shoulder and pec

Advertisements

3-31 WOD

20140330-205941.jpg

Between week 1’s photo and this I think we had everyone that competed in the Open! The support this year was fantastic! Thanks again to everyone who helped make this happen!

Buy in…
Row 350 meters
50 Doubles or 100 singles
25 Russian Swings

Skill/Strength…
10 Minutes to work on
Deadlifts
Work up to a challenging 3 with your best form!

Conditioning…
1000 Meter Row
50 Sit Ups
30 Pull Ups

Cash out…
2 Min on ea quad on a roller
2 min Couch stretch on the cage


3-28

Buy in…
2x
10 Wall Balls
20 Grasshopers

WOD…
WORKOUT 14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters

*If you are not doing the Open we will put a 20 min cap on this. Also, if you aren’t doing the Open, please scale accordingly.

Cash Out…
Easy 500 Meter Row
Yoga Stretches


3-27

20140326-213100.jpg

14.5? And Thrusters?

Buy in…
9-6-3
Hip openers
Jumping Jacks
Push Ups

Conditioning…
EMOM for 16 Min
Min1 – 20 seconds of Mtn climbers
Min 2 – 40 seconds of swings

Cash out…
Practice a skill or work on gymnastics strength… Static holds ect
Couch stretch with a twist
Roll out


3-26 WOD

20140325-202238.jpg

Hahaha

Buy in…
3x
10 Lunges
10 sec plank
10 Up Downs
10 sec plank
20 Mtn Climbers

Conditioning…
Rx
3x
3 Min
15 Wall Balls
AMRAP Row For Cals
3 Min Rest
Rx+
7 Clusters (105/75)
AMRAP Row For Cals

Cash Out…
Ball on shoulders
Ball on hip
2 min ea


3-25 WOD

20140324-205209.jpg

Buy in…
3x
10 Wall Balls
10 Side Planks (5ea side)

Conditioning…
12 Min AMRAP
4 Pull Ups
8 Goblet Squats (53/35)
12 Sit Ups
* At some point in the WOD run 600 OR row 750

Cash out…
2 min couch stretch ea side
Ball on hammy… Min 2 min ea side


3-24 WOD

20140323-210406.jpg

Buy in…
500 Meter Row
50 Doubles (125 singles)
50 Mtn Climbers

Conditioning…
21-15-9
Burpee
Box Jump (24/20) Step Down!
Russian Swing (53/35)

Then at the 10 Min Mark

9-15-21
Burpee
Box Jump (24/20) Step Down!
Russian Swing (53/35)

Cash Out…
Run an easy 400
Roll Out hips and quads