Wednesday 4.01.15

March 31, 2015 — Leave a comment

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A1: Romanian Deadlift (@32×1; 4-4-4-4; rest 90 sec)

A2: Glute-Ham Raises (4 x 8; rest 90 sec)

WOD: Metcon (Time)

3 Rounds for time:
400m Run
21 KBS 32/24kg
12 T2B

(GHR – use partner + abmat)

DCIM101GOPRO

Coach Erin has made it to the Masters Qualifier – top 200 in the World! No easy feat.

The Masters Qualifier will be a four-day online competition. The workouts will be released at 8PM EST on Thursday, April 23, and the competitors will have until 8PM EST on Monday, April 27, to submit their scores.

Erin will be performing these workouts at the gym throughout the weekend. And because working out alone sucks we thought I’d be fun if people would do the workouts with her…giving her that extra push.  On Friday 4/24, Saturday 4/25, and Monday 4/27 the WOD will be whatever the Masters Regional workout will be. There will be more details released as we get closer to the date.

15.6

And you thought the Open was over. Nope. One more event – 15.6 – but this time we promise no rowing or thrusters….or burpees. In fact, this event will look more like something you’d see at a tailgate. More details to come.

When: Saturday, April 25th, 2015 after the Masters Regional Workout

 

Tuesday 3.31.15

March 30, 2015 — Leave a comment

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A1: Thruster (6-5-4-4; rest 1 min)

A2 : Pull-ups (AMRAP in 60sec x 4; rest 1 min)

B: Single Arm KB Overhead Walking Lunge (10/side x 3; rest 1 min)

WOD: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
(Pull ups are strict and record total reps across all 4 rounds)

Monday 3.30.15

March 29, 2015 — Leave a comment

DCIM101GOPRO

A: Hang Power Clean (3-3-3-3, build each set, rest 90 sec)

B: Shoulder Press (@30×1, 8 – 10 reps x 3, build each set)

WOD: 3 sets of 500m row; rest 3 minutes between sets.

Saturday 3.28.15

March 27, 2015 — Leave a comment

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A: Thruster (5-3-3-3; rest 90 sec)

WOD: Metcon (Time)

Team of 2:

200 Walking Lunges

20 Wall Walks

200 Double Unders/400 Singles

10 Rope Climbs

Friday 3.27.15

March 26, 2015 — Leave a comment

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Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

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

Men use 95 lb.
Women use 65 lb.


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.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

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

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

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

Men use 45 lb.
Women use 35 lb.


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

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

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 )

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

Boys use 45 lb.
Girls use 35 lb.

Thursday 3.26.15

March 25, 2015 — Leave a comment

DCIM101GOPRO

A: Pull-ups (6-10 x 4; rest 90 sec)

WOD: Metcon (Time)

3 Rounds

400m Run

15 Wall Ball 20/14#

10 Lateral Box Jumps+Step Down 24/20″

Wednesday 3.25.15

March 24, 2015 — Leave a comment

DCIM101GOPRO

A: Rear Foot Elevated Split Squat (@30×1; 4-4-3-3; rest 90 sec)

B1: Shoulder Press (@20×1; 6-8 x 3; rest 60 sec)

B2: Dumbbell Hammer Curls (10-12 x 3; rest 60 sec)

WOD: Metcon (3 Rounds for time)

3 Rounds each for Time
500m Row @ 90%; rest 3 min