Posts By: Will

WOD Fri Mar 24, 2017

Open 17.5 9 thrusters 35 double unders 10 rounds Men rx: 95 Women rx: 65 Men scaled: 65; single unders Women scaled: 45; single unders — Thank you to those who brought in dumbbells. Looks like we won’t need them anymore so you’re free to take them back, but we are extremely grateful for bringing more »

Barbell Club

Barbell Club will be back in action starting next Friday, March 31, at 6pm. Thanks for bearing with us during the Open!

WOD Thu Mar 23, 2017

Part 1: Athlete’s Choice Work on a lift (snatch, overhead squat are suggestions) or a skill (kipping, double unders, muscle ups). Talk to the trainer. Then… 6 ___________ 8 ___________ 10 __________ 12 __________ 14 __________ Fill in the blanks with the following exercises: KB Swings Toes to Bar Russian Twists (total) Walking Lunges (total) more »

WOD Wed Mar 22, 2017

20 bench presses 750m row 15 bench presses 500m row 10 bench presses 250m row In that order. Option 1: 135/85 Option 2: 95/55 Option 1+: 155/95 or more 12 minute time cap. Choose a weight that will allow you to finish in time. Weather permitting, you may run (5 laps/3 laps/1 lap) instead of more »

WOD Tue Mar 21, 2017

Part 1: Hang Clean 1-1-1 Go heavy, or use light weight and practice technique. Then… Hang Power Cleans Pullups Shoulder to Overhead Box Jumps 2/4/6/8/10/12 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75 or more

WOD Mon Mar 20, 2017

Part 1: Pause Front Squat 3-3-3 2-3 second pause at the bottom. Use light weight. Focus on speed and explosiveness. You may also use this time to practice double unders, which are likely coming in 17.5. Then… 9 burpees 12 situps 15 squats 36 double unders AMRAP in 15 minutes You must also bike 30 more »

WOD Fri Mar 17, 2017

Open 17.4 55 deadlifts (225/155) 55 wallballs (20/14 to 10’/9′) 55 calorie row 55 handstand pushups AMRAP in 13 minutes 17.4 Scaled 55 deadlifts (135/95) 55 wallballs (20/14 to 10’/9′) 55 calorie row 55 hand-release pushups AMRAP in 13 minutes Option 3 (for those not doing the Open)… 6 deadlifts 8 wallballs 10 calories 12 more »

WOD Thu Mar 16, 2017

Part 1: Bench Press or Press 5 (75%) – 3 (85%) – 1+ (95%) Then… 15 pushups 10 power cleans 10 box jumps 15 pushups 10 power cleans 10 box jumps 15 pushups 10 power cleans 10 box jumps 15 pushups Option 1: 135/95 Option 2: 95/65 Option 1+: 155/105

WOD Wed Mar 15, 2017

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%) Then… Wallballs 35/25/15 Laps 3/2/1 Double Unders 75/50/25 You may row 450/300/150 instead of running if you want. Modify the DU by doing 2x single unders.

WOD Tue Mar 14, 2017

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%) Then… 6 burpees 9 pullups 12 kb swings 15 situps AMRAP in 16 minutes Modify the pullups by doing ring rows. Choose your own kb weight. It should be light to moderate weight. 10 cal (bike) penalty for any set of more »

WOD Mon Mar 13, 2017

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%) Then… 15 calories row or bike 25 front squats 15 calories 25 shoulder to overhead 15 calories 25 thrusters AMRAP calories AMRAP in 10 minutes Youw score is the total calories rowed in the last segment. Option 1: 95/65 Option 2: 75/55 Option more »

WOD Fri Mar 10, 2017

Open 17.3 RX: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups more »

WOD Thu Mar 9, 2017

Part 1: Overhead Squat 1-1-1 Go heavy, or just practice form and mobility. Then… 20 overhead squats 40 double unders 15 overhead squats 30 double unders 10 overhead squats 20 double unders 5 overhead squats 10 double unders Option 1: 75/55; 50 regular situps at some point during the WOD Option 2: 45/35; 50 regular more »

WOD Wed Mar 8, 2017

Part 1: Deadlift 3 (70%) – 3 (80%) 3+ (90%) Then… 8 deadlifts 10 burpees over the bar 12 calories row or bike 5 rounds Option 1: 185/125 Option 2: 135/95 Option 1+: 225/155

WOD Tue Mar 7, 2017

Part 1: Press or Bench Press 3 (70%) – 3 (80%) 3+ (90%) Then… Pullups 3/6/9/12/15/18/21 Hand-Release Pushups 3/6/9/12/15/18/21 Box Jumps 3/6/9/12/15/18/end AMRAP in 15 minutes. Cap of 6+42 (don’t do the last set of box jumps). If you get the cap, record your time on the board.

WOD Mon Mar 6, 2017

Part 1: Back Squat 3 (70%) – 3 (80%) 3+ (90%) Then… Back Squats 21/15/9 Shoulder to Overhead 21/15/9 Wallballs 9/15/21 Option 1: 95/65 Option 2: 75/55 Option 1+: 115/75; heavy wallball Then (optional)… 25 pullups 25 kb swings 25 calories In that order. Modify the pullups by doing jumping pullups.

WOD Fri Mar 3, 2017

Open 17.2 RX Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells, more »

Point System for the Intramural Open

Now that submissions are finally closed, we can calculate the Week 1 results. That will be posted tomorrow. In the meantime, here’s the scoring system: Weekly points: 1 point for completing the WOD/submitting a score 1 point for a PR of any sort 5 points for 1st: 1) male RX, 2) female RX, 3) male more »

WOD Thu Mar 2, 2017

Part 1: Press or Bench Press 5 (65%) – 5 (75%) – 5+ (85%) Whatever you didn’t do on Tuesday. Add 5 lbs to your training max. You may also use this time to work on mobility. Then… 75 situps 60 kb swings 45 box jumps 30 burpees In that order. Option 2: reduce reps more »

WOD Wed Mar 1, 2017

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%) Add 10 lbs to your training max. If your hamstrings are still demolished from 17.1, use this time to work on mobility. Then… Calorie Row or Bike 5/10/15/20/25 Wallballs 5/10/15/20/25 Toes to Bar 5/10/15/20/end AMRAP in 16 minutes. Cap of 5+50. Option 2: AMRAP more »