Tuesday, October 30 2018

Strength: Bench Press 
Set 1: 5 Reps @65%

Set 2: 5 Reps @75%

Set 3: Max Reps @85%

20 DB Curls in between sets

WOD: AMRAP 5 
5 C2B Pull-ups
5 Front Squats 115/75
5 C2B pull-ups 
5 Jerks 115/75

Rest 1 minute between AMRAPS, repeat 3 times.  Start where you left off the previous round. 

L3: 95/65
L2: 75/55
L1: 65/45

Monday, October 29 2018 

Strength: Back Squat 
Set 1: 5 Reps @ 65%
Set 2: 5 Reps @ 75%
Set 3: Max Reps @ 85% 

WOD: For Time 
30 Cal Bike/Ski or 45 Cal Row 
30 Wall Balls 20/14
30 Burpees
30 KB Swings 53/35
30 DB Push Press 50/35

L2: 35/25
L1: 25/15 

Saturday, October 27 2018 

SWEAT: Every 6 minutes for 30 minutes (5 rounds) 
400m Run 
30 Wall Balls 20/14
20 HR Push-ups 
30 Russian Twists 

L2: 14/10
L1: 10/6 

Friday, October 26 2018 

                    Announcements:

            Our Holiday Party will be held on Saturday, December 1st. Save the date! 

WOD: Every 3 minutes x 10 Rounds 
10/7 Cal Bike, Row, Ski 
10 Toes to Bar 
*3/2/1 Power Snatch in remaining time
•    3 reps for rounds 1,2, and 3
•    2 reps for rounds 4,5 and 6
•  1 rep max attempts for rounds 7-10
Scaled: 5 Power Snatches per round working on form.

Thursday, October 25 2018 

Strength: Bench Press
3-3-3-3-3

WOD: AMRAP 13

32 Double-Unders 
8 Clean + Jerks 95/65
8 KB Swings 70/53     

L3: 75/55, 53/35, 20 Double-Unders
L2: 65/45, 35/25, 64 Singles 
L1: 55/35, 25/18, 64 Singles 

Wednesday, October 24 2018 

WOD:2 Rounds
EMOM 3: 15/ 12 Cal Bike or Ski 
Into…
EMOM 3: 5 Front Squats 185/125
Into…
EMOM 3: 12 Pull-Ups

L3: 165/ 115, 12/8 Calories
L2: 135/95, 10/7 Calories 
L1: 95/65, 10/7 Calories 

Tuesday, October 23 2018 

Happy Birthday Brian! You know the deal!!

Accessory Work: 3 Sets 
10 Seesaw Press 
0:30 sec Hollow Rock Hold 
20 Russian Twist 

Strength: Push Press 4 sets of 4 @ 70% + 10-15lbs of 1RM C+ J

WOD: 8RFT
200m Run 
8 Burpees 
8 Box Jumps 24/20
8 Alt. DB Snatch 50/35 

Monday, October 22 2018 

Strength: Every 2 minutes for 10 minutes
10/7 Cal Bike or Row 
1 Squat Clean + 2 Front Squats @ 70% of 1RM Clean 
Rest 2 minutes between rounds 

WOD: AMRAP 10 
8 Toes to Bar 
10 Front Rack Lunges 115/75 

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. 

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

Thursday, October 18 2018 

Strength: Push Press
4 sets of 4 @ 70% + 5-10lbs of 1RM C+ J

WOD: AMRAP 14
8 Toes to Bar 
10 Push-ups
12 Air Squats 

Wednesday, October 17 2018

Happy Birthday Tobe!

Strength: Every 2 minutes for 8 minutes
Front Squat 2 reps @75% +15-20lbs 

WOD: Every 3 minutes for 15 minutes
200m Run
5 Front Squats + 5 Bar Over Burpees 135/95 

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

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

Monday, October 15 2018

WOD: Every 5 minutes for 6 rounds
400m Run
15 Toes to Bar
into AMRAP “DT”
12 Deadlifts 155/105
9 Hang Power Cleans
6  Push jerksYou will AMRAP “DT” until the clock hits 5 minutes. Each round will be followed by a 1 minute rest.

L3: 135/95
L2: 115/75
L1: 95/65

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?!

Friday, October 12 2018

 Strength: Push Press
4 sets of 4 @50% of 1RM C+ J

 WOD: For Time
21-15-9
Front Squat 135/95
KB Swings 70/53
400m Run

15 Min CAP

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

Thursday, October 11 2018

 WOD: EMOM 24
Minutes 1-6
Odd: 10 Thrusters 155/75
Even: Max Pull-ups

Minutes: 7-12
Odd: 10 Thrusters 115/75
Max Cal Bike, Row, Ski

Minutes 13-18
Odd: 10 Thrusters 115/75
Even: Max Pull-ups

Minutes: 18-24
Odd: 10 Thrusters 115/75
Max Cal Bike, Row, Ski

Wednesday, October 10 2018

 Strength: Back Squat
3 Sets of 10 @ 65% + 5-10lbs

WOD: For Time
50-40-30-20-10
Alt. DB Snatch 50/35
10 Wall Balls 20/14
50 Double-unders

Time Cap: 15mins

L3: 45/30, 30 Double-Unders
L2: 35/25, 14/10,100 singles
L1: 25/15, 12/6, 50 singles

Tuesday, October 9 2018

Strength: In 16 minutes, Hang Squat Clean
*Build to 85% +5lbs for 1 rep
Then drop 20lbs for 2 sets of 2 reps

 WOD: “Grip Smack”

3RFT
7 Hang Power Cleans 165/115
14 Toes to Bar
200m Famers Carry  

L3: 155/105
L2: 135/95
L1: 95/65

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