WOD – January 30, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

3 rounds of:

5 shoulder pass throughs

10 push-ups

15 squats

 

 

Part 2:

Review kipping progression

then,

5 min to warm-up for pull-ups and determine scaled movement

 

 

Part 3:

Review EMOM movements and scaling options

 

 

Strength/skill:

EMOM x 10 min:

  • Even: 5-10 strict T2B (Scale dragon flags or strict knees to 90 degrees)

  • Odd: 10 Renegade Rows w/moderate or heavy weight maintaining proper technique!

 

 

Training:

“Thirsty”

For time:

10-9-8-7-6-5-4-3-2-1 pull-ups

1-2-3-4-5-6-7-8-9-10 hang power snatches (95/65)

Perform 5 burpees after each round

 

 

Post “Thirsty” time to TotalWOD!

 

 

Scaling options:

Pull-ups

  • sub ring rows

  • scale leg assisted pull-ups

  • sub banded pull-downs

Hang power snatches

  • scale weight to ~40-50% 1RM

WOD – January 27, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Run 400m

then,

Review WOD movements

then,

2-3 sets of 2-3 reps of each movement

 

 

Strength/skill:

**Done after the WOD**

3 supersets of:

10 weighted sit-ups (or GHD sit-ups)

40 sec plank hold

10 V-Ups

Rest 2-3 minutes after each superset, not between movements!

 

 

 

Training:

**To be done 1st before strength superset**

“Cooley Crippler” 

5 rounds for time:

10 front squats (115/75)

15 stationary front rack lunges (115/75)

20 wall balls (20/14)

25 box jumps (24/20)

 

Post “Cooley Crippler” time to TotalWOD

 

 

Scaling options:

Front squats and lunges

  • scale weight to allow a single barbell and unbroken 1st round

Wall balls

  • scale weight to hit the target every throw

Box jumps

  • scale box height to allow jumping

WOD – January 26, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Speed/agility ladder

 

Part 2:

Review strength and WOD movements

 

 

Strength/skill:

EMOM x 10 min of:

  • Even:  5-10 ring push-ups (scale to regular push-ups if needed)

  • Odd:  3-7 ring rows (body as horizontal as possible)

  • TotalWOD score = total reps

 

 

Training:

“Russian Tabata” 

8 rounds of 20s on/10s off each movement:

Russian twists (1.5/5)

Calorie row

Russian KB swings (1.5/1)

Single arm KB push-press (switch arms each set)

Score = total reps

 

Post strength reps and “Russian Tabata” reps completed to TotalWOD

 

 

Scaling options:

General

  • scale KB weight as needed

WOD – January 25, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

2 rounds of:

10 PVC pass throughs

10 PVC OHS

10 Sotts press

10 scapula pull-ups

 

Part 2:

Review power snatch and HSPU

then,

2 rounds with an empty barbell of:

3 muscle snatch

3 snatch balance

3 hang power snatch

3 power snatch

3 OHS

then,

2-3 rounds of power snatch complex (1 PS + 3 OHS) building to “strength” weight

 

 

Strength/skill:

7 x power snatch complex (1 PS + 3 OHS)

  • Start at 50-60% of power snatch 1rm

  • Add ~5% each set as technique allows

  • If you fail a set, decrease by 5% and maintain

  • Rest at least 90 sec between sets

 

Training:

“Cheekie”

AMRAP 10 min of:

5 HSPU

5 pull-ups

10 power snatches (75/55)

30 DU’s

 

Post PS complex weight and “Cheekie” rounds completed to TotalWOD

 

 

Scaling options:

HSPU

  • scale HSPU off box or from downward dog position

Pull-ups

  • scale leg assisted

  • sub ring rows

  • sub banded pull downs

Power snatch

  • scale weight to allow unbroken reps 1st round

DU

  • sub tuck jumps

  • sub max DU attempts in 1 min

WOD – January 24, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Row 500m

 

Part 2:

3 rounds of:

10 sit-ups

10 hindu push-ups

10 med ball snatch

10 scap push-ups

then,

5-7 min to practice EMOM movements and determine scales

 

Strength/skill:

EMOM x 14 min of:

  • Even:  3-5 dips (ring or standard)

  • Odd:  5-10 UNBROKEN T2B (choose a rep scheme that you can do unbroken the entire time)

  • TotalWOD score = total reps completed

 

 

 

Training:

“Play Now”

For time:

30-25-20-15-10-5 unbroken wall balls (20/14)

**If you break-up a set, drop the med ball or pause for ANY reason, must restart the set!  DIG DEEP!!

(compare to 5/18/16)

 

 

Post T2B+dip reps and “Play now” time to TotalWOD

 

 

Scaling options:

Wall balls

  • scale weight to hit the target every throw

WOD – January 23, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts on Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

2 rounds:

10 wall balls

10 scapula pull-ups

10 sit-ups

10 PVC pass throughs

 

 

Part 2:

Review Back Squats and WOD movements

then,

3 sets of 3 reps building to 50% BS 1RM

 

Strength/skill:

Back squats – 3, 3, 3, 3, 3

  • Start at 50% 1RM and increase 5-10% each set as tolerated

  • Rest ~2 min between sets, increase to 3 min at heavier weights as needed

 

 

Training:

“Patrice” 

Using a single barbell

5 rounds for time of:

12 OHS (115/75)

9 hang power cleans (115/75)

6 bar facing burpees

 

Post back squat weight and “Patrice” time to TotalWOD

 

 

Scaling options:

OHS and hang power cleans

  • scale weight to allow 12 unbroken OHS reps (30-40% 1RM)

WOD – January 20, 2017

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Speed/agility ladder

 

 

 

Part 2:

Review each movement

then,

2-3 rounds of 2-3 reps of each movement to warm-up and determine appropriate scales

 

 

Strength/skill:

***TO BE DONE AFTER THE WOD***

Team Abs:

45 sec work/15 sec rest each movement:

Sit-ups

Bicycles

Alternating V-ups

Sidewinders

Reverse crunch

Russian Twist

Plank middle

Plank left

Plank right

 

 

Training:

“Bergeron Open Test” 

AMRAP 20 min of:

50 wall balls (20/14)

50 double unders

40 box jumps (24/20)

40 T2B

30 C2B pull-ups

30 burpees

20 power cleans (145/100)

20 jerks (145/100)

10 muscle ups

 

 

Post “Bergeron Open Test” rounds to TotalWOD

 

 

Scaling options:

General

  • scale weight on barbell and med ball to allow 10-12 unbroken reps

T2B

  • sub knees to 90 degrees

  • sub dragon flags

C2B pull-ups

  • sub ring to chest ring rows

  • sub leg assisted C2B pull-ups

MU

  • scale BMU

  • sub wall climbs

WOD – January 19, 2017

VOLLEYBALLERS!!  Be sure to let us know ASAP if you’re interested!  The league starts the week of 1/17.  They pushed the start date back a few weeks.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Review rowing technique and rowing warm-up (starting sequence, technique drills)

then,

250m row with feet outside foot stretchers

 

Part 2:

Review WOD movements and appropriate scales

 

 

Strength/skill:

Partner 5k row (switch every 500m)

 

 

Training:

“Jazz”

AMRAP 9 min of:

10 thrusters (95/65)

15 barbell push-ups

20 bar hops

 

 

Post 5k row time and “Jazz” rounds to TotalWOD

 

 

Scaling options:

Thrusters

  • scale weight to allow unbroken thrusters 1st few rounds

WOD – January 18, 2017

VOLLEYBALLERS!!  Be sure to let us know ASAP if you’re interested!  The league starts the week of 1/17.  They pushed the start date back a few weeks.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

3 rounds of

10 Scapula Pull-ups

10 Wall Squats

10 diamond push-ups

20 sec puppy dog pose/stretch

 

 

Part 2:

Review strict pull-ups/scales and WOD movements

 

 

Strength/skill:

Strict pull-ups/assisted pull-ups/eccentric pull-ups EMOM x 10 min:

  • min 1: 1 strict pull-ups

  • min 2: 2 strict pull-ups

  • min 3: 3 strict pull-ups

  • etc, increasing by 1 strict pull-up every minute

  • If you fail, start over

  • Your score is total pull-ups achieved

  • NO MORE THAN 15-20 ECCENTRIC PULL-UPS!!!

 

 

 

Training:

“Carlton Dance”

For time:

21-15-9

HSPU

Power Snatches (95/65)

Ring dips/dips

1 Rope Climb

 

Post total pull-ups and “Carlton Dance” time to TotalWOD

 

 

Scaling options:

HSPU

  • scale HSPU off a box

  • scale HSPU from downward dog position

Power snatches

  • scale weight to allow 10-15 unbroken reps 1st round

Dips

  • scale banded dips/ring dips

Rope climb

  • 3-5 sub rope pull-ups

WOD – January 17, 2017

 VOLLEYBALLERS!!  Be sure to let us know ASAP if you’re interested!  The league starts the week of 1/17.  They pushed the start date back a few weeks.

 

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know!

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

 

Our next new member on-ramp starts on Tuesday, January 31, 2017.  Please let us know if you’re interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!  Contact us if interested.

 

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

3 Rounds of 20 sec work/10 sec rest:

Double unders/tuck jumps

Sit-ups

Squats

 

 

Part 2:

Review Clean & Jerk

then,

2 rounds with an empty barbell of:

3 muscle cleans

3 front squats

3 jerks

3 hang cleans

3 clean and jerk

then,

2-3 sets building to starting C&J weight

 

 

Strength/skill:

Clean and jerk:

  • 3 Cleans + 1 Jerk @ 50%

  • 3 Cleans + 1 Jerk @ 51-60%

  • 2 Cleans + 1 Jerk @ 61-70%

  • 1 Clean & Jerk @ 71-80%

  • 1 Clean & Jerk @ 81-90%

  • 1 Clean & Jerk @ 91-100%

  • Rest 2 min between sets

  • Goal = no misses below 80%!

 

 

 

Training:

“CFG Open Workout 16.2″

RX

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

Teens 14-15  (Teen Boys 14-15, Teen Girls 14-15)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 135 / 95  lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 155 / 105 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 185 / 115 lb.

Stop at 20 minutes.

Teens 16-17 (Teen Boys 16-17, Teen Girls 16-17)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 75 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 145 / 95 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 185 / 125 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 205 / 135 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 235 / 155 lb.

Stop at 20 minutes.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 145 / 95 lb.

Stop at 20 minutes.

(Compare to 3/4/16)

 

Post C&J weight and “CFG Open 16.2″ total reps to comments!