4/1/15

Hey all, in case you weren’t in this evening. The tees are in and they look great. $25 for one or 2 for $40. Had a bit of an unanticipated  run on the men’s mediums. I will try to see if I can get a few more run but no promises. We have all women’s sizes and plenty of men’s L, XL and XXL. Stickers are en route as well!!!

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/105 lbs)
2 Front Squats (155/105 lbs)
4 Front-Racked Reverse Lunges (155/105 lbs)

8 Chest-to-Bar Pull-Ups

  

3/31/15

Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @ 3111

B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Glad to have these two back in the box. Welcome home boys…

   

 

3/30/15

What a great Open season we had. Hope everyone enjoyed the WODs and learned a little something about themselves.  Maybe you PR’d your clean and jerk, did your first chest to bar pull-up, got your first Muscleup, did your first handstand push-up, did all the WODs RX, or just plain and simple survived 15.5. Whatever it was for you, know that you worked hard to make it happen and you deserve to be proud of yourselves. We are sure proud of everyone that showed up every week and gave everything they had, some of you twice, on each and every workout. Thank you for being part of another awesome Open!!!

Workout of the Day
A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Build to today’s heavy single.

B.
Three sets for max reps of:
60 seconds of Ground to Overhead (155/105 lbs)
60 seconds of Box Jumps (24/20″)

60 seconds of Rest

  

3/28/15

WOW, had an absolute blast watching everyone take on 15.5 today. Can’t even begin to explain how cool it is to see everyone taking on the Open this year, rising to the occasion each and every week and giving everything they’ve got.  Congrats to everyone that participated, I hope each one of you enjoyed the experience and are looking forward to getting back after it on 16.1!!!  Once agian, we will have regular class tomorrow at 9am then open gym from 10am-12pm. 

Skill:

Handstand & midline work

WOD:

4 sets

5 TNG power cleans 75%

20 second sled pull

Rest 3 min

5 TNG squat cleans 70%

20 second sled pull

  

3/27/15

Well there you have it folks. 15.5 doesn’t necessarily disappoint but, NO BURPEES???  Can’t believe we managed 5 weeks without a single burpee in the Open. I can’t figure out if im complaining or celebrating.  Either way, 15.5 is gonna be a WOD to be reconed with!!

We will have regular programmed class Saturday morning and then 15.5 during open gym.  

Workout 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.

Women use 65 lb.

  

3/26/15

Well today’s WOD sure did get nasty in a hurry. Great job staying the course and pumping out the reps as the time wore on!!!

Heads up there will be NO 7:30pm class tomorrow. Come get your WOD on at 6:30pm or before and then get your butts to Moxi Burger Roswell to watch the announcement of 15.5 with sound on the big screen. 3 girls, 3 champs, 1 workout!!!!  Gonna be an awesome throw down, hope to see everyone there. 

Still time to get your friends, family, co workers etc. signed up for Aprils On Ramp series and a chance to win a FREE month. Deadline will be April 5th with the first class kicking off April 6th!!!

Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
For time:
40 Wall Ball Shots
400 Meter Run
40 Burpees
400 Meter Run

40 Wall Ball Shots

   

 

3/25/15

Workout of the Day
Four rounds for max reps of:
60 seconds of Kettlebell Swings (32/24 kg)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Push Press (115/75 lbs)
Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.