Month: August 2013

We’ll be doing a holiday WOD on Monday, Sept. 2, at 10 a.m. All regular classes will be cancelled that day.

The workout is set for two hours to accommodate a large group, but you won’t be working out for two hours.

Please sign in for the class as normal, and let us know if you have any problems doing so. Please sign in by 6 p.m. Sept. 1 so we can make teams.

Click here to sign in.

Squat 3-3-3

Tabata air squats

1 minute rest

Tabata burpees

1 minute rest

Tabata overhead plate lunges (45/25 lb.)

Skills/BCBD

Bench press: work up to a heavy single in 15 minutes

5 sets of 1 hang clean + 1 thruster for max weight

Rest as needed between sets. 5 heavy attempts only.

Reduce weight by 25% and perform the following:

Every minute for 6 minutes:

1 deadlift + 1 hang clean + 1 thruster

 

 

Pick Yer Poison

THE GOAL IS TO AMASS AS MANY POINTS AS POSSIBLE IN 20 MINUTES, AND WE’VE MADE A FEW CHANGES SINCE THE LAST TIME WE DID THIS IN Nov. 2012.

ATHLETES CAN SELECT ANY ACTIVITIES IN ANY ORDER BUT MUST FINISH ALL REPS BEFORE MOVING ON TO ANOTHER ACTIVITY. YOU MUST FINISH ALL REPS OF AN ACTIVITY BEFORE THE TIME LIMIT TO SCORE POINTS FOR THAT ACTIVITY.

ATHLETES SHOULD SELECT ACTIVITIES BASED ON STRATEGY, THEIR OWN STRENGTHS AND WEAKNESSES, FATIGUE, AND AVAILABILITY OF EQUIPMENT. LOG JAMS = CHANGES OF PLANS, AND ALL EQUIPMENT IS FIRST COME, FIRST SERVED.

YOU CAN ONLY DO EACH ACTIVITY ONCE, EXCEPT FOR OVERHEAD LUNGES, WHICH YOU CAN DO A SECOND TIME IN THE LAST MINUTE ONLY, WHERE EACH SET OF 10 LUNGES IS WORTH 1 POINT.

__ 20 overhead lunges (45/25 lb.) – 2 points

__ 15 wall walks – 7 points (20 modified wall walks – 4 points)

__ 40 thrusters (95/65) – 9 points (45/33) – 4 points

__ 50 burpees – 10 points

__ 50 pull-ups or ring rows – 6 points (C2B – 10 points)

__ 200 double-unders or 400 singles – 5 points

__ 40 box jumps (any reasonable box) – 4 points

__ Row 1K – 6 points

__ 30 wall-balls (20/14 lb, 10/9 ft.) – 4 points

__ 30 toes-to-bars/leg raises – 4 points

__ 20 deadlifts (275/185) – 8 points

__ 20 handstand push-ups – 6 points

__ 50 push-ups – 6 points

__ 20 back squats (225/155 lb.) – 8 points

__ 30 KB swing (25-lb. min. for women, 35-lb. for men) – 4 pts

__ 20 shoulder presses (95/65 lb.) – 6 points

__ Muscle-ups – 10 = 10 points

__ 120 air squats – 7 points

Scoresheets will be provided or download one here and start yer strategizing.

Skills/BCBD

10 minutes bar muscle-up practice

3 sets of 3 snatch balances (light/medium weight)

Work up to a heavy single overhead squat

Row: Max meters in 10 minutes

Rest 1 minute

Max kettlebell swings (70/55 lb.) in 5 minutes

Rest 1 minute

Max burpees in 3 minutes

Rest 1 minute

Max double-unders in 1 minute

Skills

Power clean + 2 jerks: 5 sets of 1 complex @ 75% of best clean (unless jerk is missed)

Max standing broad jumps: 10 sets of 1 rep (rest 1 minute between sets)

BCBD Athletes

In no more than 15 minutes: work up to a heavy snatch, wait 8 minutes and then try to hit the same load or more in 4 minutes

30 shoulders-to-overheads (135) then: 3 rounds of: 1 column run + 20 jump squats +  rest 1 minute