WORKOUT OF THE DAY
November 4

Strength:
Front Rack Walking Lunges: 8-8-8-8-8

Conditioning:
4 Rounds:
2 min Max Wallballs (20/14#)
2 min to Run 200m
1 min Rest

CAL Winter Season Tryouts

Athletes, 

The CAL Winter season is coming up on January 10, 2015. Our first ever CAL team had a great Summer season, and we’re looking to bring it even harder next year. We’ve received a lot of interest from many of you, and will likely be fielding two teams in 2015.

Each team will have 8 athletes, so we will hold tryouts on Saturday, November 22 from 2:00-4:00pm to determine which 16 athletes will rep Hierarchy Gold and Hierarchy Black.

NOTE: In order to participate, you must be able to commit to  4 Regular Season competition dates AND be available for the Championship Tournament on February 21. No exceptions!

CAL Winter Season Schedule
Week 1: January 10, 2015
Week 2: January 17, 2015
Week 3: January 24, 2015
Week 4: January 31, 2015
Week 5: February 7, 2015
Championship: February 21, 2015

Open Division Benchmarks
The following are working weights, not one rep maxes:

24/20″ Box jump
75/55# Overhead Squat
185/125# Deadlift
95/65# Snatch
135/95# Clean and Jerk
20/14# Wallball

November 3

Strength/Skill:
Wall Walks: 3-3-3

Strict T2B: 8-8-8

Conditioning:
15 min AMRAP:
7 Push Press (135/95#)
10 T2B
13 Over-the-bar Burpees

October 31

Strength:
Front Squat: 2-2-2-2-2*
*Pause 3 seconds at bottom of each rep

Conditioning:
10 Cleans (185/125#)
20 KB Swings (32/24kg)
8 Cleans
16  KB Swings
6 Cleans
12 KB Swings
4 Cleans
8 KB Swings
2 Cleans
4 KB Swings

October 30

Strength:
Romanian Deadlift: 3 x 12

Hollowrocks: 3 x 15

Conditioning:
Partner WOD:
40 Deadlifts (185/125#)
50 Cal Row
60 Box Jumps (24/20″)
50 Cal Row
40 Deadlifts

October 29

Strength:
Strict Pull-ups: 2 x ME

C2B Pull-ups: 1 x ME

Conditioning:
10 min AMRAP:
20 Burpee buy-in (counts against the clock), then:
5 Pull-ups
10 Push-ups
30 DU

20 Burpee buy-out at the buzzer

October 28

Strength:
Snatch Complex: 1-1-1-1-1*
*Work up to heaviest set

1 Rep = High Hang Power Snatch + Hang Power Snatch + Power Snatch (from the floor)**
**Must be unbroken!

Conditioning:
12 min AMRAP:
5 Power Snatch (135/95#)
200m Run

October 27

Strength:
Back Squat: 5-5-5-5-5*
*First set at 65% of 1RM, working up to heaviest possible set of 5

Conditioning:
21-15-9
Front Squat (135/95#)
Burpees Over the Bar

“Grace”

There will be no regularly scheduled classes tomorrow due to Barbells for Boobs, which is taking place from 10:00am-1:00pm. Come out and do “Grace” for a great cause and witness our community at it’s very best.

Don’t forget to wear PINK!

Barbells for Boobs WOD:

“Grace”

For time:
30 Clean & Jerks (Rx: 135/95#, Scaled: 95/65#)

October 24

Strength:
Split Jerk: 1-1-1-1-1-1

Conditioning:
10 min AMRAP:
5 Thrusters (135/95#)
15 KB Swings (32/24kg)

1 152 153 154 155 156 177