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Constantly Varied, High Intensity, Functional Movement

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pull ups

WOD 14.4: Saturday, March 22, 2014

.toes-to-bar-meme

Workout 14.4

AMRAP 14

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 61/43 Kg.
20 muscle-ups

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but there will be a get-together downtown at 1800 –

ask Mar-C for details.

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WOD 14.2: Saturday, March 8, 2014

overhead squirts

.

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

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

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but the weather is supposed to be beautiful, and there will be no shortage of awesome people to hang out with, so the grill will be running! Bring your own food, and maybe a little extra to share ;^)

WOD Friday, September 14, 2012

 

Strength:

 Front Squat

2-2-2-2-2-2-2-2

 Rx WOD:

10 Rounds

5 Hang Power Clean @ 48/35 kg

10 Pull Ups

20 Double Unders

Warning: Uncontrolled Bar Drop Penalty – 10 Burpees (on the spot)

Scale 1:

Hang Power Clean @ 28/18 kg

Banded Pull Ups

Tuck Jumps

Scale 2:

Injury Related Scaling

Coaches:

0600 – Mike

0915 – Mike

1800 – Monte

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Coaches Note:  

  1. Hang Power Cleans should be at a “medium” heavy weight. First few rounds of HPCs should be unbroken.
  2. Dropping the bar in an uncontrolled manner (anything from higher than hip, OR if bar bounces sideways) will cost the athlete an IMMEDIATE 10 Burpees before he can continue with the workout.

WOD June 27, 2012

Rx WOD:

For time:

10,9,8,7………1
Bear Complex (43kg/28kg)*

1,2,3,4………10
Chest to Bar Pullups

* Bear Complex:  1 Rep = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

Post Total Time.

Scale 1:

One or both of the following options:
Bear Complex @ 38kg/23kg
Regular Pull Ups

Scale 2:

One or both of the following options:
Bear Complex @ less than 38kg/23kg
Banded Pull Ups

Coaches:

0600 – Imran
0915 – Nadine
1730 – Mary
1830 – Abi & Corbin

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

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