150227

“i offer my body as a living sacrifice, holy and pleasing to you, that this may be my spiritual act of worship.” – Guido Trinidad 

 

– Open WOD 15.1 –

 

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 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)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a 
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

150226

“You build on failure. You use it as a stepping stone. Close the door on the past. You don’t try to forget the mistakes, but you don’t dwell on it. You don’t let it have any of your energy, or any of your time, or any of your space.” – Johnny Cash

 

– Rest – Recovery – Open Prep

     What are you doing here?
  What are you doing here?

150225

“When you’ve seen beyond yourself, then you may find, peace of mind is waiting there.” – George Harrison

 

– Weightlifting/Strength – 

3 reps EMOM for 5min:

Cleans:

1st min @ 60%

2nd min @ 65%

3rd min @ 70%

4th min @ 75%

5th min @ 80%

* 1min rest/transition *

Push Jerk:

1st min @ 60%

2nd min @ 65%

3rd min @ 70%

4th min @ 75%

5th min @ 80%

 

– Conditioning – 

3 rounds for time of:

15 push jerks  (135/95)

15 box jump overs  (24/20)

15 cleans  (135/95)

15 KB swings  (2/1.5)

 

– Mobility – 

Hand behind back/lacrosse ball mash rip opener x 3-5min ea side

Anterior delt/pec barbell mash w/ internal rotation x 3-5min ea side

 

150224

“Don’t be anxious about tomorrow, for tomorrow will be anxious for itself. Let the day’s own trouble be sufficient for today.” – Samuel Butler

 

– Weightlifting/Strength – 

1) Snatch – 1 x 3 @ 60%, 1 x 2 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 85%

– All reps completed on a 5min clock – 

2) Back squat – 1 x 3 @ 60%, 1 x 2 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 85%

– All reps completed on a 5min clock – 

 

– Conditioning – 

AMRAP in 8min of:

15 power snatch  (95/65)

15 wall ball

 

– Mobility – 

Posterior/Anterior tib lacrosse ball sandwich mash x 3-5min ea leg

Fibular head ankle ROM adjustment x 3-5min ea side

Foot mash x 3-5min ea side

150223

“You can’t have everything. Where would you put it?” – Stephen Wright

 

– Open Week Conditioning –  

4 rounds not for time of:

5 deadlift @ 80%

:30sec DU

12 STRICT DB press 

:30sec burpees 

12 STRICT pull-ups

:30sec mountain climbers

5 front squats @ 80%

:30sec lateral barbell hops

12 STICT leg raises 

:30sec plank

 

– Mobility – 

Upper trap/lat double lacrosse ball mash x 5-10min

Lat scrub w/ lacrosse ball x 3-5min ea side

Double lacrosse ball rhomboid/para-spinal mash x 5-10min

150220

“Go as far as you can see; when you get there you’ll be able to see farther.” – Thomas Carlyle 

 

– STRENGTH – 

10min to establish:

1a) 3RM back squat 

1b) Broad jump for max distance x 3 attempts

 

– CONDITIONING – 

Every 3min for as long as possible complete:

From 0:00-3:00 

2 rounds of:

10 overhead squats  (95/65)

10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats  (95/65)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats  (95/65)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

– MOBILITY – 

Quad/IT band interface lacrosse ball/peanut mash x 3-5min ea side

Posterior shoulder cleanup/mash x 3-5min ea side

 

 

150219

“The mind is like a richly woven tapestry in which the colors are distilled from the experiences of the senses, and the design drawn from the convolutions of the intellect.” – Carson McCullers

 

 – Weightlifting –  

10min to complete: 

5 x 5 TNG Clean & Jerks (MUST be a full squat, can push or split the jerk)  

 

 – Conditioning –  

For time: 

10-9-8-7-6-5-4-3-2-1

Power Clean 115/75)

1-2-3-4-5-6-7-8-9-10

Wall Ball (20/14) 

 

 – Mobility –  

 Thoracic lacrosse ball mash w/ load x 3-5min

C/T junction lacrosse ball mash w/ head flexion x 3-5min

1st rib/subclaveous lacrosse ball mash on rack x 3-5min ea side

150218

“If I didn’t define myself for myself, I would be crunched into other people’s fantasies for me and eaten alive.” – Audre Lorde

 

 – Strength –  

10min to establish:  

1a) 3RM STRICT Press

1b) ME STRICT Pullups x 3

 

 – Conditioning –  

AMRAP in 15min of: 

10 DB thrusters (40/25) 

15 ring dips

20 KB swings (1.5/1) 

25 abmat situps

 

 – Mobility –  

Anterior chest opener OH (worst ever) x 3-5min 

Banded elbow, hand behind back x 3-5min ea side (wind up, contract/relax) 

Subscap/serratus lacrosse ball mash x 3-5min ea side

150213

 

“Rules are made for people who aren’t willing to make up their own.” – Chuck Yeager

 

 – Strength –  

1a) Back squat – 75% x 5, 85% x 3, 95% x 1+ 

1b) Broad jump – 3 x MD  

 

 – Conditioning –  

AMRAP in 7min of:  

 “Open 11.5″

AMRAP in 7min:

3 thrusters (100/65)

3 C2B

6 thrusters 

6 C2B

9 thrusters 

9 C2B

Etc. Etc. – climbing in 3’s until the time cap

* 3min rest * 

AMRAP in 5min of:

ME burpees

 

 – Mobility –  

Bonesaw x 3-5min ea leg

Banded/elevated ankle flexion x 3-5min ea side

Ankle lacrosse ball mash x 3-5min ea side  

150212

“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one most adaptable to change.” – Charles Darwin

 

 – Weightlifting –  

EMOM x 8min:

1 clean pull + 1 high hang power clean + 1 front squat + 1 split jerk (begin with a moderate weight and progress from there as technique/efficiency allow) 

 

 – Conditioning –  

For time:  

100 DU

80 wall ball  

60 power cleans (95/65) 

40 T2B

20 push press (95/65) 

 

 – Mobility –  

The “worst” x 3-5min total

Blue Angel on box x 3-5min ea side

Forearm BB mash x 3-5min ea side

Welcome a few of our new members – Todd, Keaton, and Camden Schieffer.