Dec 13 2014
All levels Team “GOLF” Start the clock 0:00 Hole 1: 40 Ring dips Hole 2: 50 synchronized air squats Hole 3: 50 synchronized KB swings 24/16 Hole 4: 30 K2E @ 10 minutes on the clock Hole 5: 2000 m row First team to complete = hole in one Second team to complete = Birdie Third team to complete = Par @20 minutes on the clock Hole 6: 30 pull ups Hole 7: 40 wall balls 20/14 Hole 8: 50 synchronized ab mat sit ups Hole 9: 50 DU (150 SU) each Each hole is scored by the number of sets needed to complete them. No time at each station so rest as needed. Max “double par” per station Sport OPEX Online Winter Classic Event 1: Establish max weight 12 Dead lifts 9 Hang Power cleans 6 STOH Event 2: For time: UB CTB Pull ups 1-2-3-4-5-6-7-8-9-10 10 min time…
Dec 12 2014
Fitness 4 minute AMRAP Cindy 4 minute Row 3 minute AMRAP Cindy 3 minute Row 2 minute AMRAP Cindy 2 minute Row 1 minute AMRAP Cindy 1 minute Row Performance 4 minute Row 4 minute AMRAP Mary 3 minute Row 3 minute AMRAP Mary 2 minute Row 2 minute AMRAP Mary 1 minute Row 1 minute AMRAP Mary Sport Prep for Opex online Winter Classic OPEX is hosting it’s 3rd Annual Online Winter Classic. The annual online competition allows the OPEX International Community to come together and compete alongside Games and Phoenix Rise athletes such as Marcus Filly, Emily Pale, Alexandra LaChance, Amanda Goodman, and many more recognizable names. Registration is Free, and workouts are designed so you will be able to complete the entire event within 90 minutes. There are some great prizes from our sponsors, for event winners and overall winners. Everyone who participates will also receive special…
Dec 11 2014
Fitness PART 1) x 3 Bulgarian Split Squat x 6-8 each Sand bag hip press x 6-8 (5 sec pause at top) Ring support x 30 – 45 sec PART 2) x 4 Bench press x 10 -12 Ring Rows x 8-10 Flutter kicks x 100 Performance PART 1) Back Squat DT (tempo of 32X1) 3@68%, 3@70%, 3@70%, 3@70%, 3@73% PART 2) x 5 Bench press x 3-5 Pendlay Row x 5-8 Sport PART 1) Back Squat DT (tempo of 32X1) 3@68%, 3@70%, 3@70%, 3@70%, 3@73% PART 2) WOD THROWDOWN EVENT 2, WOD 1 For time: 15-12-9 Hang power clean 115/75 Burpee Box jump 24/20 Thruster 115/75
Dec 10 2014
Fitness and Performance 3 sets Good morning x 8 – 10 One arm DB Row x 10 – 12 DU practice x 30 – 45 seconds Complex Dead lift 3-3-3-3-3 + High box jump 1-2-1-2-1 Rest 2 – 3 minutes between sets Sport Rest and prep for tomorrow’s WOD Throwdown