3/26/2015

We will finish scoring 15.4 today, so anyone who missed the last 2 days may have a chance to make it up.
The big 15.5 announcement will be made today at 5:00!

WOD
12 minute AMRAP
200 M. Run
5 Burpees
10 Goblet Squats
15 Sit ups

3/24/2015, 3/25

15.4 Scaled Divisions

8 Minute AMRAP

Division 1
10 Cleans 95/75
10 Push Press 75/65

Division 2
10 Cleans 75/65
10 Push Press 55/45

Division 3
10 Cleans 65/55
10 Push Press 45/35

3/23/2015

15.4 Prep work

3/20/2015

Grandparents Day
No Class Today… Get ready for 15.4 next week!!

3/19/2015

We will be finishing 15.3 today and for those who have already finished, here’s the WOD….

“Helen”
3 Rounds for time of:
400 M. Run
21 KB swings 35/45#
12 Pull ups

3/17/2015 and 3/18/2015

WOD
15.3
Division 1
14 Minute AMRAP
50 Wall Balls 14#/20#
100 Double Unders

Division 2
14 Minute AMRAP
50 Wall Balls 14#/20#
200 Single Jumps

Division 3
14 Minute AMRAP
50 Wall Balls 10#/14#
200 Singles

3/10 and 3/11/2015

Varsity
2 rounds w/3:00 cap
10 overhead squats, 95#/65#
10 chin over bar pull-ups
Reps increase by 2 every round

JV
2 rounds w/3:00 cap
10 overhead squats, 55#/45#
10 chest-to-bar jumping pull-ups
Reps increase by 2 every round

Novice
2 rounds w/3:00 cap
10 overhead squats, 35#/25# (reps increase by 2 every round)
5 chin over bar pull-ups (reps increase by 1 every round) or 10 pull-ups (reps increase by 2 every round)

Beginner
2 rounds w/3:00 cap
6 front squats, 10#-35# (dumbbells okay)
6 pull-ups (progressions or assisted okay)
Reps increase by 1-2 per round

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