Friday March 28th

Well 14.1 has been announced! It should be a fairly familiar workout as we have done it twice in the last 6 months! I have not heard from some of you as to when you want to complete the workout. We will be at the gym from 5-7 pm tomorrow night so stop in as soon as you can so we can get you set up and organized for the WOD 

So far I have 

5:00- Sue and Brandi 

6:00 Kieran and Colleen 

4/ 22?? Lets get it together peeps

Prep

Snatch mobility

3x

20 doubles

10 snatch 

* build as you go 

Strength

Front squat

6x2-3 at 67% 

Conditioning 

14.1 

10 min AMRAP 

30 doubles 

15 power snatch 75/55

Recovery 

Low back stretches

Trap smash 

Thursday February 27 2014

I am very happy with the number of people who have signed up for the open from our gym!! Last year we had 8members register for the open. This year we have 22! It's going to be a very exciting 5 weeks, yes you will work hard, but I assure you you will be happy you did the work! I NEED to know from each of you what time works for you to do your open WOD. Each individual competitor must have a judge so arrangements need to be made for you to complete the workout. I would love to see everyone so the WOD Friday evenings, but I do understand if things come up. Please tell your Coach's when you can complete the WOD. We plan on running heats Friday at 5:00, 5:30, 6:00 and 6:30. You will all be responsible for warming yourselves, a suggested warm up will be on the board. The First open WOD will be broadcasted Thursday night at 5pm.... How exciting! 

Prep 

3x 

5 KB Windmill per side 

10 wall ball shots 

15 double unders 

Conditioning

Spend 15 min on your weakest but most achievable gymnastics movement 

Spend 15 min working on your weakest weightlifting movement.

Recovery

Stretch 

Breathe

Get a good nights sleep and fuel properly 

Please use today's session to work on any last minute things, ask questions and have some fun 

Wednesday February 26th 2015

Prep 

Row 1000m 

Dynamic shoulder stretches 

25 GHD sit ups 

Strength/ skill 

Kipping pull up work 

Conditioning

10 min EMOM row 150m

10 min EMOM 10 shuttle runs 

10 min EMOM 7 Burpees 

Recovery

25 GHD sit ups

Calf smash 

Alexander shoulder stretch 

Tuesday February 25th

Prep 

20 shuttles 

KBS review 

3x 

1 wall walk 

10 scap pull ups 

10 push ups 

Strength 

20 min EMOM 

Odd 1-5 Ring dips 

Even 1-5 strict HSPU 

Conditioning

3 RFT

30 Russian KB swing

30 walking lunge

30 double unders 

Recovery

50 banded rows 

Tricep smash 

Monday February 24 2014

The open starts this week!! 

Prep 

3x 

20 doubles 

20 wall slides 

20 shuffle steps each way 

20 knee push outs 

Strength 

Back squat 5x5 at 87% 

Conditioning 

4 min AMRAP 

3 CTB 

3 strict HSPU 

30 calorie row 

1 min rest 

4 min AMRAP

6 Pistols 

6 hollow rock 

60 Double unders 

1 min rest 

4 min AMRAP 

9 Box Jump 

9 Burpee 

9 ring dip 

Recovery 

Bottom squat position 1 min

Banded pigeon 

Saturday February 22 2014

Prep 

Row 1000m 

Coach's choice dynamic

Burgener warm up 

Strength

Front squat 

6x 2-3 @ 67% 

Conditioning 

Barbel complex 

6 rounds for max load 

3 Deadlift

3 hang clean 

3 Jerk 

* automatic 25 Burpee penalty if the bar is set down during the complex. 

Recovery  

Trap smash 

Friday February 21 2014

Prep 

3x 

10 shuttles 

3 snatch 

3 T2B 

3 Box jump 

* build as you go 

Strength 

KB technique work 

3x20

Conditioning 

9 min AMRAP 

3 power snatch 65/95

6 T2B 

9 Box jump 20/24 

Foundations 

3 power snatch 45/65

6 floor wipers 

9 box jump 18/20 

Recovery 

Hollow bodies 

Calf smash

Shoulder stretches with band