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Saturday, October 24, 2015
151024: 0800 Ladies only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, October 25, 2015
151025: 10 Minutes: Pistol practice or 1 RM Weighted pistol –then– “Chelsea” On the Minute for 30 Rounds: 5 Pull-Ups 10 Pushups 15 Air Squats
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Monday, October 26, 2015
151026: Box Squat 6 x 3 –then– “Charleston Chew” 7 Rounds: 11 Front Squats 10 Push Jerks NOTE: Rx – 135#/95#
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Tuesday, October 27, 2015
151027: EMOM 12: Snatch @ 70% –then– “Rocky Road” AMRAP 10: 10 Power Snatch (95#/65#) 15 Calorie Row –then– Optional core: 100 banded crunches 100 weighted situps 10# — 630 Skills: Deadlift, Sumo...
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Wednesday, October 28, 2015
151028: Run 1 mile for time -@ 10:00 mark complete– “Take Five” 4 Rounds of :45 On/:15 Off: Thrusters (95#/65#) Double-Unders Push Ups Russian Kettlebell Swings (70#/55#) Rest NOTE: Score is max reps,...
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Thursday, October 29, 2015
151029: Every 2 Minutes: Sumo Deadlift 5 x 3 Across ~85% –then– “Nutrageous” AMRAP 15: 5 Power Cleans (155#/105#) 5 Burpees over the Barbell –then– Optional core: 3×30 top 1/4 reverse Hypers 3×10...
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Friday, October 30, 2015
151030: 3 x 10 (per leg) Weighted Back-rack Lunge NOTE: Try an accessory bar –then– “Baby Ruth” 200 Double-Unders 75 Calorie Row 50 Box Step-Ups NOTE: Females Rx – 30lb DB’s to a 20″ Box; Males Rx –...
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Saturday, October 31, 2015
151031: “Happy Halloween!” **Remember to wear a costume to WOD today** 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, November 1, 2015
151101: 50 Strict Pull-Ups NOTE: Every time you come off the bar, 200 Meter Run or 250 Row –then– 4 Rounds, Not For Time: 10 Weighted Sit-Ups (35#/25#) 20 Hip Extensions 30 Second Plank Hold 40 Banded...
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Monday, November 2, 2015
151102: 3 x 10 (per leg) Weighted step ups (20″) –then- “Fast Break” 5 Rounds of 3:00 On/1:00 Off: 200 Meter Run 15 Wallballs Max Reps Burpee Box Jumps (24/20) in time remaining NOTE: Modify run based...
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Tuesday, November 3, 2015
151103: “The Other Total” 1-Rep Max Clean 1-Rep Max Bench Press 1-Rep Max Overhead Squat -then– Optional “Sweat”: 10 minute “Cindy” — 630 Skills: Snatch–3 Position Drills & “Tall Snatchin”
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Wednesday, November 4, 2015
151104: “PayDay” AMRAP 2:00: Clean and Jerks (185#/135#) Rest 2:00 AMRAP 2:00: Clean and Jerks (155#/105#) Rest 2:00 AMRAP 2:00: Clean and Jerks (135#/95#) Rest 2:00 AMRAP 2:00: Clean and Jerks...
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Thursday, November 5, 2015
151105: “Fran” 21 – 15 – 9 Thrusters (95#/65#) Pull-Ups –then- “Midline Madness V2” 3 Rounds, Not For Time: 10 Strict Toes to Bar 20 Abmat Sit-Ups 30 Hip Extensions or Supermen 40 Flutter Kicks 50...
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Friday, November 6, 2015
151106: 100 Wall Balls NOTE: Every Minute on the Minute — 4 Burpees -@12:00 switch– 100 Calorie Row (60 cal bike) For Time NOTE: Every Minute on the Minute — 7 Kettlebell Swings (55#/35#) –then–...
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Saturday, November 7, 2015
151107: 0800 Ladies Only Class 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, November 8, 2015
151108: “PowerHouse” 800 Meter Run 50 Sit-Ups 50 Deadlifts (135#/95#) 800 Meter Run 35 Sit-Ups 35 Deadlifts (135#/95#) 800 Meter Run 20 Sit-Ups 20 Deadlifts (135#/95#)
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Monday, November 9, 2015
151109: EMOM 8: Hang Power Clean (mid thigh) + 3 front squats –then– As many reps as possible in 3 minutes of: 50 Wall balls (20#/14#) 40 Box jumps (24″/20″) 30 Toes to bar 20 Chest to bar pull ups 10...
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Tuesday, November 10, 2015
**Please Sign Up For Class In Advance Using Wodify** 151110: 6×3 Sumo Deadlifts @ 70-80% NOTE: All sets working b/w these percentages –then– “Diane” 21 – 15 – 9 Deadlifts (225#/155#) Handstand Pushups...
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Wednesday, November 11, 2015
**Please Sign Up For Class In Advance Using Wodify** 151111: 4×10 DB Bench Press –then– “Escape from Wonderland” 3 Rounds: 75 Double-Unders 50 Air Squats 25 Calorie Row –then– “CORE 1” 2:00 Plank 60...
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