Random
1903, 2019
Wed, March 20th
A bunch of work on the menu tomorrow, have fun with this one guys and remember we will be going out for a coule drinks at Brewster’s this Friday after the open WOD. This is not just for open athletes, we are just using the end of the open as an excuse to get drunk. Come down and hang for 5 min or a couple hours. See you tomorrow
A) 3 Min Row/Assault then every :20 sec for 3 min Barbell Good Morning/Walking Lunge/Jumping Air Squats then 1 min jog
B) 8 Min EMOM
1st-8 Dumbell Bulgarian Split Squats (4/leg)
2nd-5 High Box Jumps each should be challenging
C) “Dressed to the Nines”
9 Min AMRAP
20/17 Cal Row
15 Sit-ups
10 Alt Dumbell Lunge 50/35
3 Min Rest
9 min AMRAP
17/12 Cal Assault
15 Kettlebell Swings 53/35
10 Wallballs 20/14
1803, 2019
Tues, March 19th
There was no getting around that WOD today, it was brutal. Props to all who came in to tackle it. Great C&J work, capped off by Casey C hitting 270# for a double!!! See you guys tomorrow! This WOD is meant to be fast and unbroken.
A) 3 Min Row/Assault then every :20 sec for 3 min Tempo Push Up/Ring Row/Inch Worms then 1 min jog
B) Every 1`:30 x 10 sets
1st-30 sec close grip tempo Bench Press (4 sec) (Fitness use DB)
2nd-30 Sec Tempo Hammer Curls (4 sec)
C) “Drakkar Noir”
13 Min ARMAP
12 Hang Power Snatch 75/55
9 Burpee’s to 6″
6 Jumping Air Squats 12″
@ 0:00, 4:00, 8:00 complete 40 Double Under’s(60 singles) these should not take more then 45 sec if they do please stop and move on.
1703, 2019
Mon, March 18th
Alright guys we know what is coming at this week in the open so we are going to test the thruster tomorrow in a fatigued state. if there is one thing that the open tests, it is having to do thrusters when you have little to no energy. this is a simple WOD and structure but with truly test your thruster efficiency. Pick your breaks wisely the minute will move quickly when you get tired. Have fun! Partner up with someone using the same weight and start on opposing movements.
A) 3 Min Row/Assault then every :20 sec for 3 min Russian Kettle Swings/Light DB Strict Press/Sit-ups then 1min jog
B) 2 Min AMRAP Double Unders
C) 12 Min EMOM
1st- 2 Power Clean And jerk (Drop each Rep) (Fitness 10 Single Arm Clean and Jerk DB (5/arm)
2nd-10 Sec Assault Sprint
C) “The Hammer”
10 Min EMOM
1st-Thrusters 95/65 (Fitness Kettlebell Thruster )
2nd-Row For Cal
Post Running Total
1503, 2019
Sat, March 16
Man those Muscle Ups were every where today. Awesome work though out the day! Special shout out to Sully who didn’t get one last year and hit 10 today! Also shout out to Coach Janelle who didn’t get one last year and hit 10 this year! These are the improvements that are so amazing to see! See you guys tomorrow with some runs to get out in this weather.
A) 38 North Warm and Stretch
B) 10 Min EMOM
1st-30 sec Single Arm DB Romanian Deadlift (Right)
2nd-30 sec Single Arm DB Romanian Deadlift (Left)
C) “Burnt Ends”
800m Run
18 Front Squat 115/75 (Fitness Goblet Squats)
18 Sit-ups
18 Hang Power Clean 115/75 (Fitness DB Hang Cleans)
400m Run
12 FS 115/75
12 Sit-ups
12 HPC 115/75
200m Run
6 FS
6 SU
6 HPC
1403, 2019
Fri, March 15th
Alright guys so here are standards for open wod, it looks like a fun one. Snatch must be taken off ground and it is not a rep until knee’s and arms are locked with barbell overhead and hips open. Burpees, you can step back or jump back this year as well as step or jump up. Head must be clearly behind the barbell and hands must be inside plates. Muscle Ups, you must start with arms fully locked out on bottom then get above the bar. You cannot raise feet above the bar at any time. Its not a rep until the arms are fully locked out on top. Heres a change to Bar MU. Only the hands and NO other part of the arm can touch bar to get the rep aka no “Struggle up”. You cannot rest chest on bar and release arms at any time. We will review pull-up standards in class. Have fun!
A) 3 Min Row/Assault then every :20 sec for 3 min light DB snatch/Ring Rows/Hollow Swings then 1 min Jog
B) “19.4”
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 95/ Women 65 lb.
Time cap: 12 minutes
1303, 2019
Thurs, Mar 14th
The 4th open WOD is coming at us tomorrow night. Don’t forget to get down at some point Friday to cheer these guys on! Fun one tomorrow meant to be light and fast and without doubt unbroken. Transition quick.
A) 3 Min row/assault then every :20 sec for 3 min Bear crawl/Supinated bar hang/Double Under’s then 1 min jog
B) 12 Min EMOM
1st-2 Push Press (no rebend) (Fitness 5 Kettlebell Push Press(two kettlebells)
2nd-15 Sec All out row
C) “Jaws”
5 Min AMRAP
9 Kettlebell Swings 53/35
6 Overhead Squat 95/65 (Fitness DB Front Squat or Goblet Squat)
3 Burpee Box Jump 24/20
2 Min Rest
2 Min AMRAP Power Clean 135/95 (Fitness Dumbell Power clean)
2 Min Rest
5 Min AMRAP
9 Kettlebell Swings 53/35
6 Overhead Squat 95/65
3 Burpee Box Jump 24/20
Post each separate AMRAP and # of wallballs
1203, 2019
Wed, March 13th
Dang that was a big Tuesday! Those classes were full all day, I guess you all were in the mood for thrusters. Great to see so many come in to tackle that one. Keeping it rolling with a longer one tomorrow.
A) 3 Min row/assault then every :20 sec for 3 min Ring rows/Wallfacing Handstand Hold/Hollow Swings then 1 min Jog
B) 10 Min EMOM
1st-3 weighted strict Pull scale to strict/ kip with negative/or ring row
2nd-15-20 sec handstand Push ups
C) “Snake Eyes”
4 Rounds-Running Clock
1 Min Alt Dumbell Snatch 50/35
1 Min Air Squats
1 Min Assault for Cal
1 Min Alt Single Arm DB Clean & Jerk 50/35
1 Min Rest
Post each round
1103, 2019
Tues, March 12th
I saw a lot of good looking Muscle Ups tonight! OHS looking good as well. Shout out to Brian L hitting a OHS Pr….Twice at 205! See you guys tomorrow!
A) 3 Min Row/Assault then every :20 sec for 3 min Bear crawl/Walking Lunge/Lateral Box Step up into 1 min jog
B) Every 2 Min x 7 sets
3 Position Hang Clean (Hi/Above Knee/Below Knee
“Fitness”
12 Min EMOM
1st-10 DB Power Clean
2nd-25 Sec Double Unders
3rd-30 Sec Row
C) “Peanut Butter Jelly Time”
6 Min AMRAP
9 Thrusters 95/65 (Scale to Dumbell)
9 Toes 2 bar
9 Burpee’s to 6″
3 Min Rest
6 Min AMRAP
11 Thrusters 75/55 (Scale to Kettelbell Thrusters)
11 Sit-ups
11 Burpee’s to Stand
1003, 2019
Mon, Mar 11th
A a very happy to announce a new Coach will be joining the team starting next Month. Rosa B will be taking her level one Cert 4/14! Rosa will be helping out the next month in various classes, give her a congrats when you see her! A group has been going out after the Open WOD each week for beers. I don’t know where they will head this week but after the final open WOD 6pm 3/22 we will be heading to Brewster’s after the WOD. Come down and join for a beer! I forgot to mention last weeks high scores which were Chad P at 253 and Coach Janelle at 258! This week we have two new names at the top. Congrats to Natalia at 94 Reps and Matt S at 115! Two more WODs to go. Keep those backs strait on the Deadlifts tomorrow when you fatigue. Pick a weight on the deadlift then you will never have to break the 9 up more then once!
A) 3 Min Row/Assault then every :20 sec for 3 min Hollow Swings/Barbell Good Morning/ Tempo Squat then 1 min jog
B) Every 2:30 x 6 sets
2 Tempo Overhead Squats (3 sec down then 2 full sec pause)
“Fitness”
12 Min EMOM
1st-10 Single Arm OHWL 5/arm
2nd-25 Sec Sit-ups
3rd-30 Sec Assault
C) “The Churro”
14 Min AMRAP
24 Double Unders
12 Push-ups (no worming)
9 Deadlift 185/135 (Fitness use DB)
6 Goblet Squats 53/35
3 Ring Muscle Ups (3 Bar MU or Chest to Bar/kip/ring Row+3 Ring Dips)
803, 2019
Sat, Mach 9th
Another great PM session tonight. Some fun battles to watch with those HSPU. Form and standard were on point though. We have some all out sprints tomorrow. You will rest with whatever time is left over after you finish. Have fun this will be a great one to break the week up.
A) 38 North Stretch and Warm
B) Deadbugs
C) “The Carl Lewis”
Every 5 min for 2 Rounds
1st- 500/425m Row+40 Double Under’s
2nd-30 Kettlebell Swings+20 Burpee’s to 6″
3rd-25/17 Cal Assault+8-12 Hang Power Cleans