3/18/19

19.4 is in the books! Can’t believe we only have 1 left! And don’t forget our closing party that will be March 29th. We’ll have our own 19.6: team style- wear your team colors! And then the losers from our CFE games competition are bringing food to share for afterwards! We hope everyone can join us for our last Friday night lights of the season!

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Skill: Toes to Bar, Squat Clean

WOD: for time

10 Toes to bar

10 Squat cleans (155/105)

10 Toes to bar

8 Squat cleans

10 Toes to bar

6 Squat cleans

10 Toes to bar

4 Squat cleans

10 Toes to bar

2 Squat cleans

Once the workout is complete take until the 20:00 mark to find a heavy single on the squat clean.

*Note on heavy single: The goal here is to lift heavy in a fatigued state. Do not force an attempt at a near maximum lift but rather build to very challenging loads while maintaining good technique.

Intended Stimulus: This is intended to be a short duration (sub 10:00) + relatively high-skill. These movements do complement each other nicely but expect there to be some interference. The toes to bar sets are fairly high strive for a modification of 3 sets or less per round. The squat clean load is moderate and allow for the initial 10 reps to be completed in under 1:30.

3/14/19

****ALL MORNING CLASSES ARE CANCELED TODAY. This will allow road crews to clear roads. We will run PM classes as scheduled. Stay safe and warm!****

PURE GRIT!

PURE GRIT!

WOD: 6 Rounds for max reps

AMRAP 3:00

Row 500m

Max wall ball shots (20lbs/14lbs to a 10/9ft target)

*2:00 Rest after each 3:00 interval.

*The score is the total number of wall ball shots completed.

Intended Stimulus: This is an interval based workout where athletes should run hard, but not maximal, on each 400m effort. Attempt to maintain a consistent rep count each round.

Run: *Reduce the run distance to 200-300m if 400 meters will take much longer than 2:00.