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Saturday, October 20 2018

SWEAT: In Teams of 2, every 7 minutes for 35 minutes. 

1) 40 Cal Bike + 100 Wall Balls 20/14
2) 40 Cal Row + 100 Toes to Bar
3) 40 Cal Bike + 100 Deadlifts 135/95
4) 40 Cal Row + 100 Burpees
5) 40 Cal Bike + Max Power Cleans 135/95 

Split the work evenly with one person working at a time. 



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Friday, 19 October 2018 

Strength: Bench Press
20 minutes to establish 1RM 

WOD: EMOM 15
Min 1: 7 KB Thrusters 53/35 
Min 2: 20 Sit-ups 
Min 3: 15/12 Cal Bike or Ski 

OR  

Nutrition Challenge Benchmark WOD

Strength: Bench Press
5-5-3-3-2-2-1-1-1

WOD: AMRAP 9
21 Deadlifts 135/95
9 Thrusters

L3: 115/75
L2: 95/65
L1: 75/55

 

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Tuesday, October 16 2018

HAPPY BIRTHDAY LAURA!!!!!! SHOW ME THE BURPEES!

 Core: 4 Sets 
45 sec plank (ADV on Rings) 
30 sec Side Plank (Right/ left) 
30 Russian Twist

WOD: For Time
30-20-10
KB Swings 53/35
15 Ring Dips
30 Double-Unders
immediately into
10-20-30
KB Swings
15 Push-ups
30 Double-unders

*15 Min Cap

L2: 35/25, 10 Ring Dips, 60 Singles
L1: 25/18, Bench Dips, 60 Singles

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Saturday, October 13 2018

          **No open gym this Sunday, October 14

HAPPY WEDDING DAY KATE & SAM !!!

SWEAT: In teams of 2
40 minutes to get as far as possible..
400m Run (200m each)
200 Double-Unders
400m Run
175 Wall Balls 20/14
400m Run
150 KB Swings 53/35
400m Run
125 Air Squats
400m Run
100 Toes to Bar
400m Run
75 Push-ups
400m Run
50 SDHP
400m Run

 Teams of 2. Only one person can work at a time. Can you finish it?!

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Monday, October 8 2018

                            9:00am Class only

Strength: Every 2 minutes for 8 minutes, Front Squat
2 reps @75% +10-15lbs  

WOD: EMOM 12
Min 1: Bench Press x 10 reps 135/95
Min 2: 12 KB Swings 70/53
Min 3: 12/10 Cal Bike, Ski, Row  

Extra Work: 2 Sets
Arm Farm (21’s)
30m Gun Walk
Max KB Shrugs

L3: 115/75, 53/35
L2: 95/65, 35/25
L1: 75/55. 25/18

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Saturday, October 6 2018

HAPPY BIRTHDAY BRIANNA ! BIRTHDAY BURPEES!

 SWEAT: With 6 minutes per station complete the following..

200m Run
21-15-9
KB SDHP 53/35
V-Ups

Rest 90 seconds

 With 6 minutes per station complete the following..

15/10 Cal Bike
21-15-9
Ring Rows
Supermans

Rest 90 seconds

With 6 minutes per station complete the following..

200m Run
21-15-9
Abmat Sit-ups
Box Step-Ups

Rest 90 seconds

 With 6 minutes per station complete the following..

20/15 Cal Row
HR Push-ups
Russian Twists

*We will go over scaling in class

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Friday, October 5 2018

HAPPY BIRTHDAY CYNTHIA & KIM !!!!

Strength: Bench Press
5 Sets of 2 Reps

Immediately followed by:
”21’s”
30 Gun Walk
Max KB Shrugs

Grab your Teammate!

WOD: In teams of 2 complete as many rounds and reps as possible in 15 minutes of…
40 Goblet Squats 53/35
40 Cal Bike
40 Box Jumps

One person can work at a time; divide the work evenly

L2: 35/25
L1: 25/18

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Monday, October 1 2018

Warm-up: EMOM 6 

1) 15/12 Cal Row 
2) 12 False Grip Ring Rows 
3) 15 Wall Balls 

Skill: Muscle-ups
Ring Dip

Strength: Strict Press 
(1) 3-3-3-3
(2) Push Press 
2-2-1-1-1

WOD: For Time 
40-30-20 
Row, Bike, Ski for Calories
Wall Balls 20/14
5-4-3 Muscle-ups after each round 

L3: 15-12-9 Ring Dips 
L2: 10 Ring Dips after each round 
L1: 30-20-10 Ring or Bench Dips

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Saturday, September 29 2018

SWEAT: AMRAP 10
5 Push-up on DB 50/35
5 Thrusters
10 Reverse Lunges 

Rest 3 minutes

AMRAP 10
12/10 Cal Row, Bike, Ski 
15 Russian KB Swings 53/35
20 Russian Twist w/ a plate 

Rest 3 minutes

AMRAP 10
5 Sand Bag Cleans 
200m Run w/ sandbag 
5 Burpess Over the sandbag 

We will discuss scaling options in class