What's Going On?

March 31, 2015

Congratulations to all that participated in the open! Our team came out 21st out of 232 Teams in Southern California!!!! That is a big improvement from 2014!

Warmup:
Row 500m
Then:
Burgener Warmup

Strength:
10-10-10
Over Head Squat

WOD:
AMRAP 12
5 Power Clean 165/115#
10 Bar Facing Burpees
 

Cool Down:
Group Abs

March 30, 2015

Congratulations to all who participated in the Open! It was a blast and though stressful for some at times, everyone grew and pushed themselves to the limit!!! Great Job!

Warm Up:
Banded Hip Mobility
3 Rounds
5 Box Jumps 20"
5 Box Jumps 24"
5 Box Jumps 30"

Strength:
Weighted Lunges (Back Rack)

8-8-8-8-8 (Alternating) (*4 each leg) (*Heavy)

WOD:
Tabata Assault Bike

Tabata Ring Dips or Push Ups

Tabata Toes To Bar

March 27, 2015

15-5rowing_sbeRds872326cVdz.jpg

Open WOD 15.5

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

Men use 95 lb.
Women use 65 lb.

March 26, 2015

If doing the open, REST!!!

Warm Up:
Run or Row 500m
Group Joint Mobilty
Junk Yard Dog

Strength:
Every :15 sec for 4 Min
1 Power Clean @ 80% 1 RM Clean

WOD:
1000 M Row
50 Wall Balls
40 Toes to Bar
30 Box Jump Overs 24/20"
20 Power Cleans 135/95#
10 Thrusters 135/95#
For TIme

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