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Monthly Archives: October 2016

Tuesday, October 18, 2016

TUESDAY
BRING A FRIEND!
Team Tuesday!
Teams of 2
For Time: 20 rounds
250m row
10 burpees
*one partner completes a full round then switch. Each partner completes 10 rounds

By |October 17th, 2016|WOD|Comments Off on Tuesday, October 18, 2016

Monday, October 17, 2016

MONDAY
WOD
For Total Reps AMRAP 7
15 Thrusters 95/65
15 Kettlebell Swings 53/35
-rest 4 minutes-
AMRAP 7
20 Wallballs 20/14
10 Chest-to-bar Pull-up

By |October 16th, 2016|WOD|Comments Off on Monday, October 17, 2016

Saturday, October 15, 2016

SATURDAY
WOD
Nancy
For Time: 5 Rounds
400m Run
15 Overhead Squats 95/65

By |October 14th, 2016|WOD|Comments Off on Saturday, October 15, 2016

Friday, October 14 2016

FRIDAY
WOD
At 0:00, For Total Reps: AMRAP 8
30/25 Calorie Row
20 Box Jumps Overs 24/20
At 8:00, 12 minutes to establish a 5 RM Deadlift

By |October 13th, 2016|WOD|Comments Off on Friday, October 14 2016

Thursday, October 13, 2016

THURSDAY
WOD
Cindy
For Total Reps: AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

Less Than 3 Months AMRAP 15
3 Pull-ups
6 Push-ups
12 Squats

By |October 12th, 2016|WOD|Comments Off on Thursday, October 13, 2016

Wednesday, October 12, 2016

WEDNESDAY
WOD
‘Gwen’: 15-12-9 Clean & Jerks
At 0:00 15 Clean & Jerks
At 7:00 12 Clean & Jerks
At 14:00 9 Clean & Jerks
*Unbroken Clean & Jerk, once you start a set with the bar it cannot rest on the ground.
Goal is to use the same weight on all 3 sets.

By |October 11th, 2016|WOD|Comments Off on Wednesday, October 12, 2016

Tuesday, October 11, 2016

TUESDAY
Bring A Friend Day!
Team Tuesday!

For Total Reps: Teams of 3
4 minutes max Row, for calories
4 minutes max Bike, for calories
4 minutes max Burpees
3 minutes max Row, for calories
3 minutes max Bike, for calories
3 minutes max Burpees
2 minutes max Row, for calories
2 minutes max Bike, for calories
2 minutes max Burpees

 

By |October 10th, 2016|WOD|Comments Off on Tuesday, October 11, 2016

Monday, October 10, 2016

MONDAY
Alternating for 8 minutes
minute 1: 2 Pause Front Squats
minute 2: 7 Strict Handstand Push-ups
WOD
For Total: 5 Rounds
10 Toes-to-bar
30 Double Unders
10 Front Squats 165/115
*15 minute time cap
Handstand Push-up Options
(1) Handstand Hold
(2) Strict HSPU (wall or box)
(3) Kettlebell Push Press

By |October 9th, 2016|WOD|Comments Off on Monday, October 10, 2016

Saturday, October 8, 2016

SATURDAY
WOD
 For Time
1 round
800m run
100 Double Unders
15 Toes-to-bar

2 rounds
400m run
50 Double Unders
12 Toes-to-bar

3 rounds
200m run
25 Double Unders
9 Toes-to-bar

By |October 7th, 2016|WOD|Comments Off on Saturday, October 8, 2016

Friday, October 7, 2016

FRIDAY
Strength, alternating for 10 minutes
minute 1: 2 Power Snatches (Heavy but not to a max. Emphasize technique and speed over weight)
minute 2: 8 Strict HSPU or 8 Kettlebell Strict Press
WOD
For Total Reps, AMRAP 10
10 Power Snatches 95/65
10 Burpees

By |October 6th, 2016|WOD|Comments Off on Friday, October 7, 2016

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