Friday, March 27, 2015

26th March 2015 by Mike

Opens WOD 15.5

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

Men use 95 lb.
Women use 65 lb.

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

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

Men use 95 lb.
Women use 65 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)

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

Men use 65 lb.
Women use 45 lb.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

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

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

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

Men use 45 lb.
Women use 35 lb.

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

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

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

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

Boys use 45 lb.
Girls use 35 lb.

 

 

 

 

Thursday, March 26, 2015

25th March 2015 by Mike

imageJoin us Sunday following the 9am class for a little spring clean of the box!!! We will fire up the grills!!!!

For those of you who are still not registered for The Berkshire Battle – sign up!!!!! We need to start finalizing our count, get heats ready, etc.

W.O.D.

20 minute amrap

20 ring row

20 back extensions

20 double Unders

20 overhead squats 45#/35#

Wednesday, March 25, 2015

24th March 2015 by Mike

W.O.D.

image

21 minutes

3 Goats!

Announcement for The Berkshire Battle!

WOD #3

Fran Ladder

8 Min AMRAP

Partner A then B: 3 Thrusters 3 Pullups

Partner A then B: 6 Thrusters 6 Pullups

Partner A then B: 9 Thrusters 9 Pullups

Partner A then B: 12 Thrusters 12 Pullups

Partner A then B: 15 Thrusters 15 Pullups

Etc. adding 3′s each time

 

Rx: (95#/65#) Chest to Bar Pullups

Scaled: (75#/45#) Chin over Bar Jumping Pullups

Masters: (95#/65#) Chin over Bar Pullups

 

STANDARDS:

    -One athlete is working at a time for this workout

-Athlete’s must change once the working athlete has completed the working set

-Athlete’s may not perform their partners designated work

 

Tuesday, March 24, 2015

23rd March 2015 by Mike

imageHappiest of Birthdays to Coach Johnny P. “You look fabulous!” Have a great day!!!!!! For everyone’s listening pleasure for JP!  http://youtu.be/3T1c7GkzRQQ this song will never be the same. :)

Berkshire Battle News

Volunteer Meeting today – 10 am and Wednesday at 7pm.

W.O.D.

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift.

 

Monday, March 23, 2015

22nd March 2015 by Mike

W.O.D.

Please do not forget to put your scores in for 15.4……!!!!!!

Crain

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

 

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