28 Feb 2017

Gymnastics

Bent Arm Strength – Push & Pull cycle 2

27 Feb 2017

Find heavy unbroken Clean & Jerk

then:

15 minute Partner AMRAP

While Partner 1 Runs 400m
Partner 2 performs 3 heavy Squat Clean and Jerks (unbroken)
Switch

Score = total volume lifted between partners

26 Feb 2017

The Open is here! Good luck Chargers, for your first workout of the 2017 Open.

IMPORTANT: Please arrive 15 minutes early to complete a Pre-Warm Up (watch the video above).
Chargers registered for The Open please watch the movement standards for this workout here.

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

Rx’d: (Ages 16-54)
Men use 50-lb. (22.5kg) dumbbell and 24-in. box
Women use 35-lb.(15kg) dumbbell and 20-in. box

Scaled: (Ages 16-54)
Men use 35-lb. (15kg) dumbbell and 20-in. box, step-ups OK
Women use 20-lb. (10kg) dumbbell and 20-in. box, step-ups OK

24 Feb 2017

Reminder – If you are registered for The Open 2017 please attend on Mondays to complete the workouts.

If you’re not registered for the Open come along on Mondays anyway – there will be a workout for you also 🙂

Today’s WOD:

5 Rounds for time
5 Handstand Pushup
10 Toes to Bar
15 Air squats

then:

3 rounds
Sled pulls

See you Monday for 17.1!

23 Feb 2017

1 Arm Overhead Db Carry
3 x 50m each arm @ 100% of your 100m max from Jan 31st 2016

then:

In Partners
20 Total Rounds (10 rounds each)
10 US KB Swings (32/24kgs)
15 Situps
* One after the other – 1 round each at a time.
* Every 3 min, perform a 100m Buddy Carry (50m each).
* STARTS WITH BUDDY CARRY

23 Feb 2017

3 x 5 Back Squat

Then:

3 Minute Countdown
Row 30/25
With time remaining from 4min, perform as many DB Snatch (alternating) as possible 22.5 / 15
Rest 1min

3 Minute Countdown
Row 25/20
With time remaining from 4min, perform as many DB Snatch (alternating) as possible 22.5 / 15
Rest 1min

3 Minute Countdown
Row 20/15
With time remaining from 4min, perform as many DB Snatch (alternating) as possible 22.5 / 15
Rest 1min

Score is total Snatches

One more sleep until 17.1 is released! Register for The Open here.

21 Feb 2017

Farmers Carry
Find a heavy 12 metres

then:

8 min AMRAP
8 Deadlifts 100/70
12 Box Jumps 24/20

Register for The Open 2017 here!

20 Feb 2017

Push & Pull – Second Cycle

We have seen so many gains after the first Push/Pull program we have designed the second cycle! Lets keep developing and perfecting your skills.

The Open – Feb 25th to March 27th – workouts held on Mondays during this period at Charge.

Workout 17.1 will be announced at noon this Friday!

Get involved! Register now! Click here for details.

19 Feb 2017

The Open starts at Charge next Monday! Register by clicking here.

The first workout is announced this Friday at noon. What will it be?!

Classes on Monday’s during The Open are still for everyone – registered or not.

Todays WOD:

Find a heavy 2 Hang Power Clean

then:

870m Run
100 DU
30 Hang Power Clean (42.5/30)
600m Run
50 DU
20 Hang Power Clean
400m Run
25 DU
10 Hang Power Clean

 

 

17 Feb 2017

Bench Press 10-10-10-10
One Arm Db Row 10-10-10-10 e.s.

Then:

21-15-9
Burpee
DB Step Up (20kg/12kg)
200m Farmer Carry after each round