Friday, 3-6-15

6 and 7am classes cancelled tomorrow…shooting for 9am

Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1
Back Squat – 70%x1, 75%x1, 80%x1, 85%x1, 75%x3x2

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.


Thursday, 3-5-15

Open gym today at 4PM. Remainder of classes cancelled this afternoon.

Strength:
Snatch Balance- 50%x3, 60%x5
Snatch – 70%x1, 75%x1, 80%x1x3
Snatch Pull – 100%x2x3

7RFT
2 Rope Climbs
4 Wall Climbs
6 Med Ball Cleans
50 D?U’s


Saturday, 2-28-15

We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time.

50 KBS 53/35
40 Burpees
30 Pull Ups
20 Box Jumps 24/20
10 Deadlifts 225/185
20 Box Jumps
30 Pull Ups
40 Burpees
50 KBS


Friday, 2-27-15

We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time.

Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

6 minutes to find 1-rep-max clean and jerk


Thursday, 2-26-15

The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!!

We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time.

Strength:
Alternating EMOM for 12:00-

1 Three Position Clean (floor, knee, high hang, into power position)*
10 Dips

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

5 RFT
4 Power Cleans 195/145
8 Ring Push Ups
12 Pistols
36 D/U’s


Wednesday, 2-25-15

The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!!

We will be judging all the Open Wods Saturdays beginning at 10AM. No regular 10AM class. If you can’t make it, please make arrangements a head of time.

Back Squat with a 2 sec pause at the bottom.
5×5 @ 65-75% of 1RM

50 Thruster 95/65
40 T2B
30 DB/KB Snatch 53/35
20 m Overhead walking lunge 45/25


Tuesday, 2-24-15

The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!!

We will be judging all the Open Wods Saturdays beginning at 10AM. No Regular 10AM class. If you can’t make it, please make arrangements a head of time.

Strength: 4 x Up to 10 TnG Hang power Snatches 115/75 or 45-60% of 1RM

For Time with a 15 min cap
1-2-3-4-5-6-7-8-9-10…. HSPU
10-20-30-40-50-60-70-80-90-100…. DU’s
1-2-3-4-5-6-7-8-9-10… SDHP 95/65