ALL Classes are CoEd today!
There will be NO Yoga tonight and NO Yoga on Sunday or Open Gym Sunday in Observation of Good Friday and Easter.
*Please Record all portions of todays Physical Fitness Standards
A. Broad Jump (Best of 3 Attempts for Distance)
B. DbU (5M to Establish a Max Unbroken Set) (Only Score your Highest Unbroken Set, It is NOT a Cumulative Score)
C. For Time:
15 OHS (95/65)
6 by 800m
* Please Remember to Record ALL of these Physical Fitness Standards
A. Best of 3 Attempts at a Max Hgt Vertical Jump
Rest 30s Between Attempts.
B. Best of 3 Attempts at a Max Hgt Box Jump
Rest 30s Between Attempts.
C. 20M to Establish a 1 RM Clean and Jerk
3 by 1200m
100m Sled Drag
30s Hollow Rock/Plank
*DO NOT LET YOUR HANDS RIP TODAY!
**Be sure to bring a Notebook to Track your Times and Reps for Each of the Following Physical Fitness Standards.
A. C2B Pull-ups Unbroken (1 Chance to String together as Many UB C2B PU) (If you can NOT get 1 C2B PU still take the Attempt and track 0) Rest 2M after Attempt.
B. “Cindy” 20M AMRAP
15 Air Squats
Rest 4M after Cindy.
C. 1 Mile TT
10 by 100m
* Please Track and Record Each Portion of Today’s Standard Testing. If you are Unable to Complete 1R on either Movements you must still Attempt. After that Attempt please work a Movement Progression for the Remaining of Allotted Time. Rest a Min of 2M and a Max of 4M between Movements.
A. 20m to Establish a 1RM Snatch
B. Max HSPU Unbroken
C. Max MUps in 5M
4 by 6oom
CF: New Cycle Starts this Week! This Week is Standards Week where we will measure your Current Level of Fitness. We will remeasure again after 12 Weeks. It is very important that if you plan to get the most out of this program that you commit to setting and tracking the standards that we will make this week. We highly encourage you to try to make every WOD Mon-Sat and Rest on Sunday this week. Incorporate extra MOB at the box and at Home. We are willing to allow anyone who is interested in following our 12 Week Program to come and WOD for Free this Week. Even if you only pay for 3 days a week…for this week only we will allow you to come all 6 days and pay no additional fee. Please Record and Save all Personal Scores Mon – Sat so we can track and test/retest. Thanks!
* You will have 5M to Complete each Movement. If you are Unable to Complete the Movement in the Allotted time you will Score Total Reps Completed in the 5M. Movements can be Completed in any order you like and it is recommended that you Rest a min of 2M between Movements.
400m Run (For Time)
100 Pushups (CTF-Hands do NOT have to Release but Chest must visibly touch the Floor)
100 Air Squats (Bottom below Parallel. Hip Crease Open at Top)
100 Pull-ups (Arms Fully Extended at Bottom, Chin over Bar)
100 Situps (Arms Extend overhead, Reach Pass Toes)
500m Row (For Time)
*** DO NOT RIP YOUR HANDS!!!! We have a lot of work this week…DO NOT RIP YOUR HANDS!!! If you Rip your Hands there will be Penalty Burpees!!!! The Standard for each movement is found in parentheses… a pull-up is a pull-up is a pull-up and the same standard will be set for each Athlete or it will be considered a NO REP. Don’t cheat yourself!