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HOLIDAY WOD – FRIDAY – MARCH 25th

Reminder that tomorrow is Good Friday.  We will be running 1 big class at 9:30 am, EVERYONE WELCOME.

After that we will have heats or 16.2 for anyone registered for the OPEN.  As this workout is for time, we will run heats according to how long people take to complete it (we have several clocks so we can alternate start times as well).  There will definitely be lots of people around, but try to plan to meet a friend here so that you can judge each other.

For those of you who don’t know, 16.5 is: 14.5!

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

WOD – FRIDAY – MARCH 18th

WU: (20 mins) 1,2 or 3 Rounds
1-2 min Cardio of choice
Tubing TWY + Glute Walks + Banded RDL
MOB: Lat, Pec, Bully, Hip, Squat, Hamstring, Roll Low Back & Glutes

WOD: OPEN 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

POST: Judge your partner, then roll out and stretch out REALLY well!!!

*Click the WOD link for more details and scaled/masters versions.

WOD – FRIDAY – MARCH 11th

WU: (20 mins)
Ski 200m + Dowel Stretches
Row 300m + Leg Swings / Dynamic Stretch
1, 2, or 3 rounds
5 MB Slams + 5 Ring Rows
5 Muscle Snatch (empty bar) + 5 Beat Swings (on pullup bar)
MOB: Lat, Pec, Bully, Hip, Hamstring, Forearm

WOD: OPEN WOD 16.3
7 min AMRAP
10 Power Snatches (75/55)
3 bar muscle-ups

SCALED VERSION:
7 min AMRAP
10 Power Snatches (45/35)
5 Jumping Chest-to-bar Pull-ups

POST: If you want to make up one of the WODs that you missed earlier in the week, feel free to give it a go.

*If you have Bar Muscle Ups, make sure you come in early to warm up and get ready. We will have to run heats based on how many people want to use the Speal bars.
**If you don’t have Bar Muscle Ups, come in early to do some extra drills and get your first one!!!

WOD – FRIDAY – MARCH 4th

WU: (5 mins)
3-5 mins Cardio of choice (skipping?)
5-7 mins MOB of choice
5 mins to warm-up movements

OPEN WOD 16.2  (Click Link for further details)

4-min. AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans*

Time extends 4 minutes each time a round is completed.

* Reps decrease. Load increases.

 

  • There will be 3 heats in the 4:30 class.  The first heat will start immediately at 4:30.   If you are there early, get ready early and rock the first heat.

WOD – FRIDAY – FEBRUARY 26th

WU: (10 mins)
3 mins Cardio of Choice
7 mins MOB of Choice (Lats, Hams, Hips, Pecs)

RX WOD: 20 min AMRAP
25-ft. overhead walking lunge (95/65)
8 burpees
25-ft. overhead walking lunge (95/65)
8 chest-to-bar pull-ups

SCALED WOD: 20 min AMRAP
25-ft. front rack walking lunge (45/35)
8 burpees
25-ft. front rack walking lunge (45/35)
8 jumping chin-over-bar pull-ups

WOD – MONDAY – FEBRUARY 1st

WU: 3 Rounds (20 mins)
10 cal Row + 10 cal Assault
10 Push-ups + 10 Air Squats
MOB: Front Rack, Bully, Hip, Long Lunge, Calf

(10 more mins to warmup for both WODS)

WOD 1: 10 min AMRAP
Hang Squat Cleans (115/80) + HSPU
Perform an escalating ladder of reps of each
3+3, 6+6, 9+9, 12+12, etc

Rest 5 mins

WOD 2: 10 min AMRAP
30 DUs + 7 Power Snatch (115/80)

WOD – WEDNESDAY – JULY 29th

WU: (15 mins)
2 Rounds + MOB
200m Run + 5 MB over Shoulder + 10 Ring Rows + 15 Squats
MOB: Lat, Calf, Squat, Roll Low Back, Hamstring

WOD: Masters Long Chipper (25 min CAP)
1000m Run
25 MB Over Shoulder
25 Box Jump Overs
25 C2B Pullups
50 Wall Balls
25 C2B Pullups
25 Box Jump Overs
25 MB Over Shoulder
200m Run

POST: On your own time:
3-5 Rounds
10 GHD Situp + 10 GHD Extension
1-2 mins Flush (Row, Bike, Ski, etc)

OPEN WOD 15.5 – FRIDAY – MARCH 27th

Well folks, its finally here.  The last WOD of the 2015 CrossFit Open.  It is simple in its creation, but most likely it is going to be extremely painful in execution.  Get in here, get a good warmup, and crush this bad boy.

 

Don’t forget about the OPEN Wrap-up BBQ we are hosting here at Hybrid in partnership with BARONS OF BEEF on Saturday from 11:30 onwards.  Food is provided as is good conversation and maybe even some entertainment as a few brave souls rock 15.5 in front of the crowd.  You don’t want to miss what is sure to be a great event.

 

Barons of Beef is providing all the meat for the BBQ, and they are also going to be providing their services to Hybrid members to order top quality products moving forward.  Check out their website for more info on what they offer.

 

WU:  15 mins

  • 27 cal ROW
  • 3 Rounds: 9 Air Squats + 6 Pushups + 3 T2B
  • Dynamic Stretch
  • 21 Cal Row
  • MOB:  Long Lunge, Lat, Bully, Calf, Pec, anything that is tight.

 

SWOD:  (10 mins)

  • Build to a moderately Heavy Thruster (from the floor)
  • Can be a Squat Clean Thruster or a Power Clean + Front Squat Thruster

 

WOD:  (2 heats – faster partners first)

  • 27 – 21 – 15 – 9 (of each)
  • Row for Calories
  • Thrusters (95/65)

 

POST:  Stretch out and enjoy the peace of knowing you gave your all and are finished the 2015 CrossFit OPEN.

 

WOD – TUESDAY – MARCH 17th

Week 3 of the CrossFit OPEN is officially in the books.  Another great week for HYBRID athletes.  We had so many first time Muscle Ups, and so many people as so darn close.  Keep working hard and it will come.  Tomorrow we will work on a bit of the strength required, and then crush a little fitness as well.

 

WU:  20 mins

4 Round E5MOM

  • 15/12 cal Row
  • 15 Abmat Situps
  • 10 Air Squats
  • 5 Pushups
  • MOB remaining time: Lat, Hip Flexor, Hamstring, Tricep

 

SWOD:  (15 mins)

  • 14 Round Alternating EMOM
  • Even = 3-7 Super Strict Pullups (C2B if you can)
  • Odd = 3-7 Super Strict Dips

 

WOD:  15 min AMRAP

  • 20 cal Row
  • 15 Thrusters
  • 10 Bar facing Burpees

 

The Barbell begins on the floor and will be loaded with the starting weight (94/63).

Each round the weight increases by 20# for men and 10# for ladies. (114/73), (134/83), (154/93), (174/103)

Athletes are responsible for their own weight changes.

 

POST:  Flush & Stretch

 

*Coaches, be sure to run on time as the next class will need the rowers for the warmup as well.