Monthly Archives: March 2019

4/1/19
Strength
Back squats
Build to a heavy “demo quality” single
*note this weight for % based squatting over the next few weeks.

WOD (for time)
21-18-15 (CAP 8 )
Front squats (95/65)
Toes to bar

REST 3

21-18-15 (CAP 9)
Barbell burpees
Sit ups

3/30/19
Saturday’s WOD is dependent on the weather…. that is all.

#beprepared #springisthatyou

3/29/19
WOD (for time)
5 rounds of…
Walking lunges (30 feet)
15 strict pull-ups
30 strict push-ups

*Take as few steps as possible for the lunges, and be SUPER strict on the pull-ups and push-ups.

Cash-out
Practice slow descent from handstand for 10 minutes.

3/28/19
WOD (Alt. EMOM 30)
Min 1 – 20/15 calorie row
Min 2 – 15 wall balls (20/14)
Min 3 – 15/12 assault bike
Min 4 – 5-10 strict pull-ups
Min 5 – 15 shuttle runs
Min 6 – 20 push press (45/35)

3/27/19
WOD (AMRAP(s))
“Dead Broke”
AMRAP 5
50/35 Calorie Row
Then…
AMRAP
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

REST 5

AMRAP 5
35/25 Calorie Row
Then…
AMRAP
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)

REST 5

AMRAP 5
20/15 Calorie Row
Then…
AMRAP
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

3/26/19
Our WOD tommorow is courtesy of Coach Cotter 🎂….that is all.

3/25/19
*Want to give 19.5 another go? We will be having a final opportunity at 6:30pm tomorrow evening! Arrive early, warm up in the open gym room…and be ready to begin heats at 630pm sharp! Goodluck!!!

WOD (AMRAP 20)
30 second hollow body hold
20 Shoulder to overhead (115/80)
15 Front rack lunges (115/80)
10 Calorie bike

Cash-out
Spend 10 minutes working on varieties of the L-sit.

3/23/19
Saturday SURPRISE partner WOD
Tomorrow we will have a fun partner WOD at 11AM!! We promise to leave THRUSTERS and CHEST TO BAR OFF the menu 👍

*immediately post class (at noon) we will offer another opportunity to complete 19.5…. however, this heat will begin at 12 sharp…if you are planning to complete it, PLEASE arrive early and warm up in the open gym room! Judges are welcome 🤞

3/22/19
WOD (for time)
“Open Workout 19.5”
33-27-21-15-9
Thrusters (65/95)
Chest-to-bar pull-ups
*with a CAP 20…please arrive early and be ready to go in heats as we will have approx 2 heats per class.

3/21/19
WOD (Alt. EMOM 20)
Min 1 Calorie row (10-15)
Min 2 Chest to bar (5-15)
Min 3 Calorie bike (10-15)
Min 4 burpee (5-15)
Min 5 Cossack squats (5-10/leg)
*note that no numbers are “Rx” and ALL movements should be modified so that they can be performed unbroken.

Skill/Stretch session
Let’s spend the final 20ish minutes of class working and honing our skills….annnnd to stretch!