Front Squat: 3 x 6 @ 80-85%
5 Rounds, for time:
10 Front Squats (115/75#)
10 Over-the-Bar Burpees
***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!
Push Jerk: 5 x 3 (building up to a 3-rep max)
10 minute EMOTM:
2 Clean & Jerks
In teams of 2, complete for time:
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.
#TBT – 14.1 is 11.1:
Complete as many rounds and reps as possible in 10 minutes of:
15 Power snatches (75lb / 55lb)
You’ll notice a new feature in our daily WOD posts: the “Whiteboard” button on the right hand side (shown here as an example). Whiteboard is an easy-to-use tool to record and track your WOD scores. After you WOD, just click the “Whiteboard” button, click the plus sign in the top right corner, and fill out your results for that day’s workout.
When you create an account, your profile will also be added to the Members section of our website. All your the WOD results you enter each day will be stored here, and you can also add workouts you do outside of class, or even outdoor activities like hikes or rock climbing.
This is a great tool to help you chart your PR history and set goals, so we encourage all of you to be diligent about posting your results!
3 Rounds, in teams of two:
Partner 1 Rows 500m while Partner 2 performs 25 push-ups, then switch
20 minutes to establish 1RM backsquat
10 minute EMOTM:
5 Air Squats
Awesome job today on split jerks, you guys killed it. Congrats to everyone who PR’d!
Jake – 225#
Rob – 155#
Sara – 95#
Eric – 105#
Ashtan – 165# PR!
Christine – 140# PR!
Larry – 165# PR!
Ricky – 155#
Paul – 135#
Nicole – 75#
Hilary – 125# PR!
Jessi – 145# PR!
Stuart – 125# PR!
Amanda – 135# PR!
Split Jerk: 20 minutes to establish a 1R max
10 minute AMRAP:
5 Cleans & jerk (155/105)
15 Air squats