Workout of the Day (WOD)

Friday 3/14/14

Hi Everyone - now that we've got a feel for how the open workouts are going to play out, we are going to set some guidelines to help the open workouts run a little smoother.

The next two open workouts will be programmed on Fridays, the final Friday will be a big going away party to the Open.  However the next two Friday classes will be run at normal times.  In other words, each class will start at its originally scheduled time a group warm up will occur and then the workout will be run in heats for the remainder of the hour.  The ability to do a post wod group warm down and mobility will be determined in each class time permitting.  

Make ups and repeats of the open workout will be done between 10-11:30 on Saturday and on Sunday from 9:30 to 11:30.  The last heat of any open wod needs to be completed by 11:30 on both days so allow yourself plenty of time to come in and warm up and get into a heat before 11:30.  

For the next three weeks during the open, we will have open gym hours from 11-12:00 and 1-2:00 on Mondays.  No Open Wods can be done during regular class times on Monday.  Again, the wod needs be completed by 12:00 p.m. or 2:00 p.m. on Monday.  

If you need a time outside of the above hours, it will need to be requested in advance.  Just send us a text or email to arrange.

Thank you and keep up the great work.   

The first rep was a 15 pound PR for Alicia so she decided to do 8 more in 14.3.  Great work!!!!

The first rep was a 15 pound PR for Alicia so she decided to do 8 more in 14.3.  Great work!!!!

Workout 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb.
deadlifts, 15 reps
15 box jumps, 24-inch
225-lb.
deadlifts, 20 reps
15 box jumps, 24-inch
275-lb.
deadlifts, 25 reps
15 box jumps, 24-inch
315-lb.
deadlifts, 30 reps
15 box jumps, 24-inch
365-lb.
deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb.
deadlifts, 15 reps
15 box jumps, 20-inch
155-lb.
deadlifts, 20 reps
15 box jumps, 20-inch
185-lb.
deadlifts, 25 reps
15 box jumps, 20-inch
205-lb.
deadlifts, 30 reps
15 box jumps, 20-inch
225-lb.
deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb.
deadlifts, 15 reps
15 box jumps, 20-inch
185-lb.
deadlifts, 20 reps
15 box jumps, 20-inch
225-lb.
deadlifts, 25 reps
15 box jumps, 20-inch
275-lb.
deadlifts, 30 reps
15 box jumps, 20-inch
315-lb.
deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN - includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb.
deadlifts, 15 reps
15 box jumps, 20-inch
115-lb.
deadlifts, 20 reps
15 box jumps, 20-inch
135-lb.
deadlifts, 25 reps
15 box jumps, 20-inch
155-lb.
deadlifts, 30 reps
15 box jumps, 20-inch
185-lb.
deadlifts, 35 reps
15 box jumps, 20-inch

Who's exctied for 14.4 coming to Bellevue?  I sure am :-)