Daily WOD

We’ll see what the Weather men Bring us tomorrow.
I’ll keep you updated on what we’ll be doing as the day goes on
Supposed to start in the Morning so we’ll most likely be open in the early morn.

Workout:

5 Rds.
Row 500
15 Snatch @95/65
30 GHD Sit ups

Workout:

2 x 8 Min Amrap
25 Double Unders
25 Wall Ball  20/14
25 Box Jumps @24/20
2 min Rest

Right After…

Tabata Deadlift  135/95
8 rds 20/10

Workout:

“The Chief“

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps (increase weight too 185 if you can)
6 Push-ups
9 Squats
1 Min Rest

Right After Wod…

Back Squat
10 x 10
perform with a partner, Your only rest is when your partner is going.
100 reps each @50% Max Weight

 

 

Workout:

30 on and 30 off for 4 minutes total for each exercise:

Push Ups/ Knee Push Ups/ Push ups off a Box

V Ups/ Crunches

Barbell Shoulder Press/  Push Press  75/45

Back Extension/  Good Mornings

Jumping Squat/  Air Squat

There is no rest between exercises.
Each exercise last for 4 Minutes before you move on to the next.
The seconds and third exercise after the first one is what you can do when you have nothing left and can’t perform the movement.
For ex.  If you are doing Push ups and you can’t do anymore switch to your knees so you can keep going.
The idea is not to rest during the work phase so switch and modify if need be.

Right After the Wod:

Perform
Bench Press
7 x 3 Every 75 Seconds

Workout:

12 Min Amrap

50 Double Unders
25 Wall Ball @20/14
10 Deadlift @225/135

Right After the Workout:
Go for a Fast 2K Row
For a good Row time
Your First 20 Pulls should be hard and fast, then level off at a smooth pace.
Every 400 Meters Try and go for a hard and fast 10 Pulls then level off again.
Then when you are almost done pick a number of meters left that you want to sprint to the end.
You may want to start sprinting at 300, 250 or 200 meters, this is up too you.  Base it on how you feel and how much you think you have left in the tank.

According to the Bahamas Weather Association of Antarctica the Weather will be getting worse as the day goes on so we will be closing at noon today.

So let me repeat:

The gym will be closed at noon on Tuesday, March 13th
So if you want to get your workout in come in BEFORE noon

See ya soon

Workout:

Atlas Stone Shoulder Clean and Squat 10-8-6-4-2
Pull ups 10 Reps
Box Jumps @30/24 10 Reps
Rest 1 minute

Right After Workout:

1 Rep Power Clean
1 Rep Hang Power Power Clean
1 Rep Hang Squat Clean
6 Sets Total
Every 90 Seconds

We completed the second Volume of the “Clean up with Chris” Video Series.
Here in the second video we go over another number of situations that somehow take place in the gym.
When I say Somehow I mean I can’t believe they do but, they do.
Anyway, here it is:

https://www.youtube.com/watch?v=hEByr9e4q9A&feature=youtu.be

Workout:

Using two KB’s for all movements.  20 Reps for All Movements
Swings
Snatch
Single Leg RDL
Clean and Jerk
Bent Rows
Burpees
High Pulls
Sotts Press
Suitcase Swings
Push Ups On KB Handles

Right After the Wod:
Hi Bar Back Squats
10 x 3
Every 90 Seconds

Workout:

25 Minute Amrap

7       Toes to Bar
10     KB Snatch (5 Each Arm)
15     Push Ups
20    Calorie Row
25    Double Under

*****If you are interested in Performing the Open Wod today, Sunday You can either do it during a class time at 8 or 9 am.
Of we’ll be doing it at 10 am as a group.  If you did it already you can always get a better score, but that’s up to you.

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

Then…

Tabata Air Squats
8 Rounds 20/10
Try to complete as many Air Squat as possible in your 8 rounds of 20 seconds of work.
Crunches
8 Rounds  20/10
Ditto!