Sunday 022617

Mike M. moving through Thrusters at the Cougars and Cradle Robbers Competition 

Mike M. moving through Thrusters at the Cougars and Cradle Robbers Competition 

#748 - Skill Day
EMOTM 20
Odd) Row 1 Minute
Even) Skill

Coaches Notes: Today, pick a skill to work on and we'll help you develop it during the class. Suggestions are movements you're not great at yet. Skill movements like Olympic Lifting (Snatch, Clean and Jerk) or Gymnastics (Toes to Bar, Kipping Pull Ups)

We will also be focusing on improving your rowing by rowing at specific stroke rates. S/M stands for the amount of strokes per minute you take and there's a "counter" on the monitor. Today you'll be keeping your S/M at the following speeds and you should try to produce fast speeds while maintaining these strokes per minute:

Round 1 & 2 @ 24 S/M
Round 3 & 4 @ 26 S/M
Round 5 & 6 @ 26 S/M
Round 7 & 8 @ 28 S/M
Round 9 & 10 @ 30 S/M

Friday 022417

Guillermo putting on his best face for heavy front squats

Guillermo putting on his best face for heavy front squats

Open WOD 17.1 Heat Sign Up

For Time
10 DB Snatches(50/35)
15 Burpee Box Jump Overs(24/20)
20 DB Snatches
15 Burpee Box Jump Overs(24/20)
30 DB Snatches
15 Burpee Box Jump Overs(24/20)
40 DB Snatches
15 Burpee Box Jump Overs(24/20)
50 DB Snatches
15 Burpee Box Jump Overs(24/20)

Heat Sign Up is LIVE! Pick a lane then partner A will do the workout while partner B judges. We'll take 3-5 minutes to transition, then partner B will workout while partner A judges. 

Saturday 021817

Row, swing, burpee, sweat!

Row, swing, burpee, sweat!

Deadlift
Touch and go deadlift – 1×6 1×5 1×4 1×1
All at the same weights as 1/14/17

#740
7 Rounds for Time
5 Clusters (155/105lbs)
25 Double Unders
Row 200/150 M

Coaches Note: A cluster is a Squat Clean into a thruster. On the way up out of the clean continue into a thruster.

*If you are doing the Nutrition Challenge Banchmark retest tomorrow do this instead:
7 Rounds for Time
25 Double Unders
10 Shoulder to Overhead
Row 200/150 M

Sunday 021217

Alli stays focused during her overhead squats

Alli stays focused during her overhead squats

Todays WOD


#734
EMOTM 21
Min 1: 15 Wallballs(20/14)
Min 2: 15 Box Jumps(24/20)
Min 3 15 Kettlebell Swings(70/53)

If you fail to complete the given reps in a round, take the next round off AND take 1 rep off of every set after that

Intramural Open


Today is the LAST DAY to sign up for the Intramural Open! The draft will be conducted by the coaches this Monday so don't miss out!

Saturday 021117

Evangelista loves those toes to barse

Evangelista loves those toes to barse

Todays WOD


Deadlift
Touch and Go
1×6@70%
1×5@80%
1×4@90%
1×1@102.5%
If you already set a new Deadlift PR over the last few weeks, do your last set at 95% of that new number.

#733 - Opens Event 11.3
AMRAP 5
Squat Clean and Jerks (165/110lbs)

*Squat Clean Thrusters are allowed. 

Intramural Open


Final weekend to sign up! Registration ends THIS SUNDAY 2/12!