Friday 2-27-15

Friday 2-27-15

Warm up

2 Rounds

30 Mountain climbers

20 OHS 

10 Burpee inchworms

Shoulder mobility 

Dynamic stretches

Skill

Open 15.1 Prep

Conditioning

Open WOD 15.1 

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(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

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a 
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Thursday 2-26-15

Thursday 2-26-15

Warm up

4 Frames Rowling

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Core Circuit 

Conditioning

3 Rounds 

500m Row 

Max burpee in remaining time 

4 min cap each round

rest 2 mins between rounds 

Wednesday 2-25-15

Wednesday 2-25-15

Warm up– 

2 Rounds 

50′ Duck walk

20 OHS 

10 Burpees

Shoulder mobility 

Dynamic stretches 

Strength– 

Split Jerk 

5-5-5-5-5

Conditioning– 

30-25-20-15-10

KBS (53#/35#)

Box Jumps (24″/20″)

T2B 

16 min cap

Tuesday 2-24-15

Tuesday 2-24-15

Warm up

Jumping jacks

Mountain climbers

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

12 min EMOM

1 Deadlift

1 Hang Clean 

1 Squat Clean (AHAP)

Conditioning

10 min AMRAP

10 MBC (20#/14#)

10 Push ups

Monday 2-23-15

Monday 2-23-15

Warm up– 

2 Rounds 

1 min max double 

1 min max burpees

Shoulder mobility 

Dynamic stretches

Skill

Open Gym

Conditioning

For 21 mins:

Min 1- 10 Strict pull ups or 15 Kipping/Butterfly pull ups

Min 2- 20 Double unders (50 Singles)

Min 3- 20 Sit ups 

And repeat until time runs out 

If reps are not completed in min score for total amount of rep. 

Friday 2-20-15

Friday 2-20-15

Warm up

3 Rounds 

10 Burpee inchworms

30 Double unders (50 singles)

Shoulder mobility 

Dynamic stretches

Strength

Deadlift 

6-6-3-3-1-1

Conditioning

10 min EMOM 

5 Cleans (135#/95#)

Max double unders in remaining time.

Scored for total double unders 

Thursday 2-19-15

Thursday 2-19-15

Warm up

2 Rounds 

30 Jumping jacks 

20 Shoulder taps 

15 OHS 

Shoulder mobility 

Dynamic stretches

Skill

3 Sets 

1 min max HSPU 

1 min max ring dips 

Conditioning

12 min AMRAP

10 KBS (53#/35#)

8 Box Jumps (24″/20″)

6 Push press (95#/65#)

Wednesday 2-18-15

Wednesday 2-18-15

Warm up

4 Frames Rowling 

10 OHS 

Shoulder mobility 

Dynamic stretches

Strength

Front Squat 

6-6-3-3-1-1

Conditioning

“Burping Jackie”

1000m Row 

50 Thrusters (45#/35#)

30 Burpees over bar 

Tuesday 2-17-15

Tuesday 2-17-15

Warm up

3 Rounds 

5 Burpees 

10 OHS 

20 Mountain climbers

Shoulder mobility 

Dynamic stretches

Strength

Core Circuit 

Conditioning

5 Rounds 

15 Snatches (75#/55#)

15 Sit ups 

15 Burpees 

15 min cap 

Monday 2-16-15

Monday 2-16-15

Warm up

2 Rounds 

20 Jumping jacks

20 Air Squats 

20 Face pulls

20 Mountain Climbers 

20 OHS 

Conditioning

 “Cindy XXX”

20 mins to get as far as possible:

10 Pull ups

20 Push ups

30 Squats 

15 Pull ups

30 Push ups

45 Squats 

20 Pull ups 

40 Push ups 

60 Squats

25 Pull ups

50 Push ups

75 Squats 

30 Pull ups 

60 Push ups

90 Squats 

 

**Schedule for Monday 2-16-15**

 

Rocky Point:

8am,9am,4:30pm,5:30pm and 6:30pm

Lake Grove:

8am,4:30pm,5:30pm and 6:30pm