Friday, March 6, 2015

5th March 2015 by Mike

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

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)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

Thursday, March 5, 2015

4th March 2015 by Mike

Come to the box tonight and watch the live stream of the announcement of 15.2 of the Opens.  We will be there following the the 6pm class – there will be a few who attempt the WOD that night!! Otherwise, be prepared to tackle it on Friday!

W.O.D.

3 Rounds for Time:

2 Turkish Get Ups 1.5/1 pood

10 Ring Rows (feet elevated)

20 KB Swings 1.5/1 pood

The first WOD has been released for the Berkshire Battle. Get those teams registered!  If you would like to volunteer or judge that day please let us know!!!! Thanks, this is going to be a blast!

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WOD 1 Released for The Berkshire Battle!!

4th March 2015 by Mike

Start formulating your teams! We are starting to get more and more sign ups! There is a cap in each division!!

WOD 1

“Tag Team Chipper”

13 minute Time Cap

50 Hang Power Cleans
RX 135#/95#, Scaled 95#/65#, Master 95#/65#

75 Burpees Jumping to a 45# Plate

100 Kettlebell Swings
RX 2 pood/1.5 pood, Scaled 1pood/12kg, Masters 1.5 pood/1 pood

Wall Balls AMRAP to finish out the13 minute time cap
RX 20#/14#, Scaled 14#/10#, Masters 20#/14#

3…2…1…GO!

Both athletes begin standing in a designated “bullpen”. One athlete (male or female – your choice) runs to barbell and begins Hang Power Cleans. When that athlete wants to switch with partner they must run back to the “bullpen” and tag partner. The athlete in the “bullpen” may not step outside the designated area of the “bullpen” until the tag of hands is made. Continue on to plate Burpees, KB Swings and Wall Balls in the same fashion. If you get to Wall Balls before the 13 minute time cap than you do as many reps as possible (amrap) in the remaining time continuing to have one athlete in “bullpen” at all times.

Score is total number of reps from Hang Power Cleans through to the Wall Balls.

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Wednesday, March 4, 2015

3rd March 2015 by Mike

imageHappy Happy Birthday to Mark DeCelle! When you blow out your candles can you wish for spring?? Have a great day Mark!!

W.O.D.

Goat Day!!!!!

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Pick your Goats, time to practice!!!!!!

Don’t forget Thursday night, join us to watch the live stream of W.O.D. 15.2 – starting at 7pm!!!! Some of you may even attempt it!

Tuesday, March 3, 2015

2nd March 2015 by Mike

Tony Schifano’s special day!!!! Tony is getting two new knees today!! We are thinking of you and wishing you a speedy recovery!!

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This WOD is for you Tony!

W.O.D.

“Pairs” (teams of 2)

Rowing for 2 Knees (2k between two of you)

Partner Cindy

20 rounds of:

5 pull ups

10 push ups

15 squats

partners are alternating rounds

finishing with 100 Burpees combined……..while one partner doing how ever many Burpees they can – other partner is holding the bottom of a squat!

Enjoy! :) Don’t forget yoga tonight at 6:15.