Floor Press: 5 x 8 @ 75-80%
1 minute at each station, for max reps:
Box Jumps (24/20″)
Russian Twists (45/25#)
4 Hang Power Cleans (135/95#)
4 Kettlebell Swings (32/24kg)
For as long as possible:
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
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.
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)
**1 Round = Both partners each complete 250m row + 30 OH walking lunges
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.
15 minute AMRAP:
10 Ring dips
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!