Friday, March 6, 2015

Friday

Gonzo
Strength: DE-LOAD WEEK

Conditioning: compare to Feb 26, 2015 (yes we just did this one week ago!)

Workout 15.2

For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats (95 / 65 lb.)
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats (95 / 65 lb.)
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats (95 / 65 lb.)
  14 chest-to-bar pull-ups
Etc., following same pattern

Thursday, March 5, 2015

Thursday

THURSDAY NIGHT THROWDOWN TONIGHT!
FEATURING A LIVE STREAM OF THE ANNOUNCEMENT
OF OPEN WORKOUT 15.2

10 Evidence-based Fat-Burning Foods and Beverages - with Kris Gunnars

Corina, Trey, Ram & Angel
FOR QUALITY: EMOM 15 min

  1. 40 du's (or however many you can get)
  2. 10 honest pushups (hips, chest, chin to deck, maintain midline, full rom)
  3. 6 pistols (3r, 3l)


Conditioning:
Row 5k for time:
men complete this under 21:00
women complete this in less than 23:00
Penalty for overtime: 30 burpees


Wednesday, March 4, 2015

Wednesday



Logan...15.1



Strength: 

DE-LOAD WEEK

3 x 5 RDL's Click here for everything you need to know about RDL's
work up to 3 heavy sets of 5


Conditioning: men- 24kg kettlebell; women- 20kg (25 minute time cap)  compare to: January 27th, 2014
400m run
30 "russian" swings
10 pullups

400m run
20 clean & jerks (10/10)
10 pullups

400m run
20 snatches (10/10)
10 pullups

400m run
20 "american" swings
10 pullups

*if your form on cleans & snatches with a kettlebell is still "under construction" use a dumbbell
*sub ring rows for pullups

RESULTS 

Tuesday, March 3, 2015

Tuesday

Ashley 

NOTICE: AS OF MONDAY MARCH 9th THERE WILL BE NO 8AM CF CLASS.  
THIS TIME WILL BE RESERVED FOR PERSONAL TRAINING AND/OR FOUNDATION CLASSES.




Strength:

EMOM 10 (both movements within the same minute) 


  1. 15 second hollow body hold, 5 sec rest, 15 sec arch-body hold
  2. 20 second side plank hold (rx'd + adduction) R, L (adduction means take the top leg away from the body, without changing your plank position)


Conditioning:
5rft:
4 db or kb squat clean (men 40-50#, women 25-35#)
if you use a kettlebell it's a muscle clean followed by a front squat
6 hspu
8 box jump overs 24"/18" (as in jump OVER the box, not on it, and you can't touch the box, like at all, ever)




Monday, March 2, 2015

Monday


Lucy & Emily
15.1
NOTICE: AS OF MONDAY MARCH 9th THERE WILL BE NO 8AM CF CLASS.  
THIS TIME WILL BE RESERVED FOR PERSONAL TRAINING CLIENTS AND OR FOUNDATION CLASSES.

The Stress Diet: When You're Doing Everything Right and Not Losing Weight with Dr. Jade Teta

Strength: DE-LOAD

20 minutes to work up to 3 HEAVY snatch singles

Conditioning:  compare to: Friday May 30th 2013
wod a:rx'd only, no scaling
15 min amrap
50 wall ball 20/14
10 burpee pullups (bar must be 8-12" out of reach)

wod b:(scale as needed)
15 min amrap
50 wall ball
10 burpees
10 ring rows 
RESULTS 


Sunday, March 1, 2015

Specialty Sunday

Agave Nectar: A Sweetener That is Even Worse Than Sugar

9AM - YOU MAY USE THIS TIME TO COMPLETE 15.1 IF YOU HAVE NOT ALREADY DONE SO!

WOD: compare to 10/16/14

Skill: 
9 minute EMOM: 
20 second hollow body hold Click here to watch the video 

Conditioning: 

Double Tabata Athletes will rotate through 4 stations, working 40 seconds, resting 20. Three rounds, one minute rest between rounds. Score total reps.

Heavy thruster (155/115)  
double unders (sub burpees) 
weighted sit-ups (20/10) 
air squat 

SCORING NOTES: 
Each thruster counts for 5 points 
* 5 double unders = 1 point (if you have not yet mastered du's sub burpees) 

Saturday, February 28, 2015

Saturday

SHONA
15.1
TODAYS SCHEDULE: 
WOD 10AM 
15.1 GAMES WOD 11AM 

WOD: 

The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.


GAMES WOD: 

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches

  (M 115 lb. /  F 75 lb.)
Workout 15.1a
1-rep-max clean and jerk
  6-minute time cap
SCALED OPTION: 
(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