Tuesday, Nov 1st, 2016

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Pwr Cleans @ 75%

 

B) WOD

AMRAP 5:
750m Row Buy-in
9 Hang Squat Cleans (95/65#)
25 DU
Rest 5:00

AMRAP 5:
500m Row Buy-in
6 Hang Squat Cleans (115/75#)
25 DU
Rest 5:00

AMRAP 5:
250m Row Buy-in
3 Hang Squat Cleans (135/85#)
25 DU

Monday, Oct 31st, 2016

Warm Up

2 Rounds NFT of:

200m Run
10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a 3 Rep Max OVH Squat

 

B) WOD

3 RFT:

15 Deadlifts 185/135
25 Wallballs 20/14
15 Toes-to-Bar
25 Box Jumps 24/20

Saturday, Oct 29th, 2016

Warm Up

2 Rounds NFT of:

250m Row
10 Scorpions
:30 Handstand Hold
10 Pass Throughs

A) Strength/Skill

Pick Teams and Warm Up

 

B) WOD

Team WOD: “World War Z”

Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.

Zombies:

• “Walk Like the Dead”: 30 wall walks
• “Grave Bursters” : 60 burpees
• “Brain Toss” : 60 Wall Ball (20/14 lbs)
• “Blood on the Bar” : 60 Pull ups

Defenders:

• “Haul Off the Dead” : 200 M Partner Carry (Switch off)
• “Suppressing Fire” : 200 Double Unders
• “Jump High or Die” : 100 Box Jumps (24/20″)
• “Skull Crushers” : 30 Tire Flips OR 60 Deadlifts (185/135 lbs)

Friday, Oct 28th, 2016

We will be having a Pre-Halloween wod planned tomorrow, Saturday 10/29, so come on out and have some fun and lets get ready for the Zombie Apocalypse!

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Back Squats @ 60%

5 Min EMOM
1 Pause Jerk @ 75%

 

B) WOD

For Time:

15 Hang Power Cleans 135/85
3 Rope Climbs
15 Hang Power Cleans 135/85
2 Rope Climbs
15 Hang Power Cleans 135/85
1 Rope Climb

Thursday, Oct 26th, 2016

Warm Up

2 Rounds NFT of:

:30 Samson Stretch
10 Pass Throughs
3-5 Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
Work Up to a Heavy Power Snatch (Keeping Good Form)

5 Min EMOM
2 Snatch Pulls @ 100-105%

 

B) WOD

21-18-15-12-9-6-3

Kb Swings 45/35
Abmat Situps
Ovh Squats 75/55

Wednesday, Oct 26th, 2016

Warm Up

2 Rounds NFT of:

10 OVH Squats
5-10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Pause Front Squats @ 75%

3 Min EMOM
2 Snatch Balance @ Med Weight

 

B) WOD

3 RFT:

10 Box Jumps 24/20
5 HSPU
10 Box Jumps
5 Ring Dips
10 Box Jumps
5 Shoulder to Overhead 115/75

Tuesday, Oct 25th, 2016

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Pwr Cleans @ 75%

3 Min EMOM
2 Clean Pulls @ 85%

 

B) WOD

For Time

Run 400m
100 Double unders
Run 400m
80 Abmat Sit-ups
Run 400m
60 Walking Lunges
Run 400m
40 Wallballs 20/14
Run 400m
20 Toes to Bar

Anna & Brian’s Diaper WOD

Mark your calendars!!! 

We are excited to have a very special Diaper WOD in honor of Anna and Brian’s baby girl! It will be on Dec. 3rd at 10 AM (not the 10th). More info will be posted as we get closer to the event.

 

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