16.4/Workout to Wipeout Domestic Violence Today/Free Intro Session

12645112_1124526104247235_5609971467423876666_n Saturday March 19, 2016

The box will open at 8:00am, heats every 20 min Starting at 9:00am.  Please arrive at least 45 minutes before the heat you want to participate in to get loose and warm. The deadlifts are HEAVY for the volume. If you are on the fence about scaled vs Rx, ask yourself if 225/155 is doable 55 times without risk of form breakdown or injury. An Rx score certainly isn't worth sitting out for weeks because of a back injury or strain.

We are proud to be participating in this the 5th year of  "Workout to Wipeout Domestic Violence" tomorrow, Saturday March 19. While this will be a regular day of heats for 16.4, we ask that you please consider donating $25 to this worthy cause. WOTWO T-Shirts will also be available for $15.

A New Direction Beverly Morgan Park (AND) was founded in 2011 by a grassroots group of community members and other professionals who saw a need–the need to help women and children in the Beverly/Morgan Park community who are victims of domestic violence. These individuals felt it was no longer acceptable to let this issue stand unaddressed in our community.

Free Intro Session:11:00-12:00pm

Happy Birthday Coach Shawn!!!

WOD Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 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

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb. Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17) 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

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Warm Up: 500 m Row then Barbell Warm Up :40 each x2 Good Mornings Thrusters SDHP Snatch Balance then Mobility -Back Twists -Scorpion Stretch -Cobra -Pigeon