Friday 10.31.14

lindseyVLindsey Valenzuela

2015 REGIONAL ATHLETES
1. Squats
10×3 Front Squats, across

2. Beast Builder V3:
If you were successful with “V2″ complete the following:
EMOMx9
Min 1: 9 unbroken Hang Squat Cleans + 1 Jerk, 185/135
Min 2: 8 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 3 unbroken Hang Squat Cleans + 7 unbroken Jerks, 185/135
Min 8: 2 unbroken Hang Squat Cleans + 8 unbroken Jerks, 185/135
Min 9: 1 Hang Squat Clean + 9 unbroken Jerks, 185/135

If you were NOT successful with “V2″ or “V1″, try again.

3. “Halloween”
AMRAP 20 of:
31 Box Jumps, 30/24
31 CTB
31 KBS, 2-pood/1.5-pood
31 FR Step Out Lunge, 95/65
31 TTB
31 Push Press, 95/65
31 Hip Extensions, 25#
31 WB, 30/20
31 Burpees
31 Triple Unders

2015 OPEN ATHLETES
1. Squats
10×3 across

2. Beast Builder V1:
If you were successful with “V2″ complete the following:
EMOMx9
Min 1: 7 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 2: 6 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 7 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 8 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 9 unbroken Jerks, 185/135

3. “Halloween”
AMRAP 20 of:
31 Box Jumps, 30/24
31 CTB
31 KBS, 2-pood/1.5-pood
31 FR Step Out Lunge, 95/65
31 TTB
31 Push Press, 95/65
31 Hip Extensions, 25#
31 WB, 30/20
31 Burpees
31 Calorie Row

Wednesday 10.29.14

photo 2 (1)Myself, Jono Whitehead, Paul Trembley, Katrin Davidsdottior, Max Isaak,
Michele Letendre, Cheryl Nasso, Sean Tully, Rachel Martinez

2015 REGIONAL ATHLETES
1.  Squats
8×4 Front Squats, across

2.  For Time
20-16-12-8-4 Alternating Pistols
10-8-6-4-2 Muscle ups
5-4-3-2-1 Strict Deficit HSPU, 12/8″

3.  “Work It Wednesday”
EMOMx30:
5 rounds of:
Min 1: Max Burpees
Min 2: Max Cals on Assault Bike
Min 3: Max GHDSU
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

2015 OPEN ATHLETES
1.  Squats
8×4 Front Squats, across

2. For Time
10-8-6-4-2 Strict HSPU
5-4-3-2-1 Muscle ups

3.  “Work It Wednesday”
EMOMx30:
5 rounds of:
Min 1: Max Burpees
Min 2: Max Cals on Assault Bike
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Tuesday 10.28.14

photo 3Spealler

2015 REGIONAL & OPEN ATHLETES
1. Snatch
1RM Power Snatch

2. Snatch Pulls
8×2 Snatch Pull From Low Hang, work up to a heavy set

3. With a Running Clock:
AMRAP 3:
3 Power Snatch (135/95)
20 DU

Rest 3 minutes

AMRAP 4:
4 Power Snatch (115/80)
20 DU

Rest 4 minutes

AMRAP 5:
5 Power Snatch (95/65)
20 DU

Monday 10.27.14

photo 1Rachel Martinez, Katrin Davidsdottior, Michele Letendre

2015 REGIONAL & OPEN ATHLETES
1. Clean & Jerk
1 RM Power Clean and Jerk

2. Squats
6×6 Front Squats, across

3. For time
1,000m Row
followed by 6 RFT of:
9 Front Squats, 155/105
9 C2B
9 KBS, 2-pood/1.5-pood

Sunday 10.26.14

Screen Shot 2014-10-25 at 8.52.45 PM

 The first ECC Online Qualifier WODS will be announced this Thursday night at 5:00pm Eastern.

Individuals – All individual athletes will be “Golden Ticket Invited” or qualify through the Online Qualifier. The top 10 men and women from the Qualifier after the final week will be invited to compete in the big show.

Teams – “Golden Ticket Invited” and qualified athletes will be invited to register teams. Every team must have at least two Golden Ticket or Qualified athletes.

Registration Fee – This is an invitational event. There is no registration fee for the 2015 ECC.

2015 REGIONAL & OPEN ATHLETES
Rest Day

Saturday 10.25.14

Frase0A0233Mat Fraser at the 2014 ECC

2015 REGIONAL & OPEN ATHLETES
1. Clean
1 RM Squat Clean

2. 2 Rounds for time of:
20 Cal Row
20 Power Snatches, 75/55
20 Wall Balls, 20/14
20 C2B PUll ups

3. 5 Rounds for time of:
10 Burpee Box Jumps, 24/20″
150m Run

Friday 10.24.14

tovarlungeStacie Tovar and Elizabeth Akinwale’s partner walking lunges at the 2014 ECC.

2015 REGIONAL ATHLETES
1. Snatch Complex
2 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

2. Clean Complex
2 sets of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

3. Jerk Complex
2 sets of: Push Jerk from back rack + Split Jerk from Front at 85 of 1RM% Push Jerk

4. Squats
10×3 Back Squats, across

5. “Schlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders

 

2015 OPEN ATHLETES
1. “Schlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders

2. Snatch Complex
1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

3. Clean Complex
1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

4. Jerk Complex
1 set of: Push Jerk from back rack + Split Jerk from Front at 85%

5. Squats
7×3 Back Squats, across

Wednesday 10.22.14

bushropeAlly Bushey

2015 REGIONAL ATHLETES
1. Squats
8×4 Back Squats, across

2. 3 RFT:
25 Wall Balls, 30/20
25 KBS, 2-pood/1.5-pood

3. Work it Wednesday
6 minute Row for max calories
5 minute Lateral Burpee Box Jump Overs, 20″ for max reps
4 minute Assault Bike for max calories
3 minute Snatch, 135/95 for max reps
2 minute Double unders for max reps
1 minute Air Squat for max reps

 

2015 OPEN ATHLETES
1. Squats
8×4 Back Squats, across

2. TEAM WOD
With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):
6 minutes of Farmer’s Carry, as heavy as possible, for max distance
6 minutes of Sled Drag, bodyweight, for max distance
6 minutes of Ski Erg, for max calories
6 minutes of Cleans, 155/105, for max reps
6 minutes of Assault Bike for max calories
6 minutes of Stone Shoulders or Medball Cleans as heavy as possible for max reps