WORKOUT OF THE DAY
March 12

Conditioning:
30 minute EMOTM:
Min 01-10: 7 Deadlifts (225/155#)
Min 11-20: 20 Hollow Rocks
Min 21-30: 30 Double-unders

March 11

Strength:
Back Squat: 3-3-3-3-3

Conditioning:
5 Rounds, for time:
5 Left arm dumbbell thrusters (50/30#)
5 Right arm dumbbell thrusters
10 Burpees

March 10

Strength:
Floor Press: 5 x 8 @ 75-80%

Conditioning:
4 Rounds:
1 minute at each station, for max reps:
Box Jumps (24/20″)
Push-ups
Russian Twists (45/25#)
Rest

Happy Birthday Christine!

For time:
28 Rounds:
4 Hang Power Cleans (135/95#)
4 Burpees
4 Kettlebell Swings (32/24kg)

14.2

For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

March 6

Saturday is Christine’s birthday! Come help us celebrate at Local 16 — we have the rooftop reserved until 11:00pm that night and we’ll continue to get weird well into the morning hours. Rumor has it she’s going to be wearing non-WOD clothes… don’t miss this very special occasion.

Strength:
Not for time:
30 strict pull-ups
30 strict toes-to-bar

Conditioning: Partner WOD
In teams of two, AMRAP in 12 minutes:
Partner 1: Row 250m
Partner 2: 30 overhead walking lunges (45/25# plate)
Switch

**1 Round = Both partners each complete 250m row + 30 OH walking lunges

March 5

Athletes: Remember to record your WOD scores on the website using our new Whiteboard plugin! It’s a great way for you to track your results, and we love being able to watch you guys progress.

Skill work:
Kipping

Conditioning:
15 minute AMRAP:
10 Ring dips
15 Sit-ups
20 Wallballs

March 4

Strength: 
Front Squat: 3 x 6  @ 80-85%

Conditioning:
5 Rounds, for time:
10 Front Squats (115/75#)
10 Over-the-Bar Burpees

March 3

***ATHLETES: With another polar vortex expected overnight and bus/metro service already suspended due to hazardous travel conditions, we’ll be cancelling morning classes on Monday, March 3. We’ll resume normal operating hours starting at noon for those of you game enough to brave the weather.***

14.1 is in the books! Congrats to all our Open athletes who competed, you guys showed a lot of heart this weekend. Big thanks to everyone who came out to cheer and lend support, that’s what this is all about. Bring on 14.2!

WOD:

Strength:
Push Jerk: 5 x 3 (building up to a 3-rep max)

Conditioning:
10 minute EMOTM:
2 Clean & Jerks

March 1

Partner WOD:

In teams of 2, complete for time:

21-18-15-12-9-6
Wallballs
Box Jumps

Each team member will complete every set of wallballs and box jumps, but only one partner may work at a time. While Partner 1 performs wallballs, Partner 2 holds a plank, then switch. Repeat for box jumps, alternating in the same way throughout each set.

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