Monthly Archives: October 2016

We had some pretty good costumes for the costume WOD yesterday. The winner of best costume goes to Chris “The Blue Devil”. He wore the mask the entires time. That’s commitment.  WOD “Glen” (For time) 30 clean and jerks @135/95# Run 1 mile 10 rope climbs Run 1 mile 100 burpees

COSTUME WOD – COME IN COSTUME!!! HALLOWEEN CANDY WOD “TASTE THE RAINBOW” (Teams of 3 for time) RED = 6 DEAD hang pullups GREEN = 6 Strict HSPU PURPLE = 6 DEADlift @55% YELLOW = 10 goblet squat @50/35# ORANGE = 31 double unders (66 singles) *everytime you double draw (pick the same color) youContinue reading “MONDAY”

DONT FORGET MONDAY IS OUT HALLOWEEN COSTUME WOD. SO WHERE YOUR BEST COSTUME AND SEE IF YOU CAN COMPLETE THE WOD IN IT.  WOD IN TEAMS OF TWO (5 rounds for time) 10 double KB swings @50/35# 15 muscle snatches @95/65# 20 Romanian deadlifts @95/65# 50 double unders  * you will complete a full roundContinue reading “SATURDAY”

STRENGTH Power Snatch (E90Sec for 4 sets) 1×2 @80% 2×2 @85% 1×2 @90% WOD (5 rounds for time) 15 overhead squats @115/75# 10 box jumps @30/24″ 5 muscle ups  *rest 1:00 between rounds

STRENGTH Power Clean (E90Sec for 4 sets) 1×2 @80% 2×2 @85% 1×2 @90% WOD (21-15-9 reps for time) T2B Hang power clean @135/95# Burpees

WOD (With a 30 minute clock complete) -20 rounds- 1 power snatch @185/125# 5 pullups 10 push-ups 15 air squats

STRENGTH Shoulder Press (EMOM for 4 sets) Set 1:  2 reps Set 2:  2 reps Set 3. 2 reps Set 4:  20 reps @+5# WOD 6 x 400 meter run *rest 2:00 between sets ACCESSORY  (3 rounds not for time) 25 Abmat situps 15 elbows out row

STRENGTH (In 15 minutes) Build to a 5RM front squats Then drop weight and do 20 rep front squat @+10# from last time WOD (4 rounds for time) 20 yrd bear crawl 30 KB headcutters @50/35#

WOD (3 rounds w/partner) 21 box jumps @24/20″ 15 c2b pullups 9 thrusters @115/75# *each partner must complete a full round to equal one round of the three REST 5:00 (3 rounds w/partner) 7 hang power cleans @165/115# 14 deadlifts @165/115# 4×50 meter shuttle sprint *each partner must complete a full round to equal oneContinue reading “SATURDAY”

STRENGTH 1. (E3M for 4 sets) 4 bench press @80% 2. 20 reps shoulder press @+5# from last time WOD (10 rounds for time) 3 hspu 6 burpees to plate @45# 9 KB swings @50/35#

STRENGTH Front Squat (OT90sec for 5 sets) Set 1:  2-5 reps Set 2:  2-5 reps Set 3:  2-5 reps Set 4:  2-5 reps Set 5:  20 reps @+10# from last time WOD (3 rounds for time) 21 OHS @95/65# 12 pullups  400 meter run

WOD (7 rounds) 2 minutes of rowing 1 minute step ups @24/20″ 1 minute plank on rings 1 minute wall sit 1 minute farmers walk @50/35# per hand

STRENGTH Power Snatch  (OT2:00) 2×3 @72% 2×3 @77% 2×3 @82% WOD  “OPEN WOD 14.1” (AMRAP in 10) 30 double unders  15 power snatches @75/55#

STRENGTH Power Clean and Jerk (OT2:00) 2×3 @72% 2×3 @77% 2×3 @82% STRENGTH 2 Clean Pull (OT2:00) 3-3-3@90% WOD (5 rounds) 4 minutes of running 1 minute of walking *score is number of 300s made even if done during walk. 

SKILL WOD (EMOM in 10) 6 t2b WOD “Partner Nate” (AMRAP in 20) 2 muscle ups 4 hspu 8 KB swings @70/50# *one partner finishes a full round before the other partner does a round. Keep alternating rounds until time runs out. 

STRENGTH Front Squat (EMOM for 5 sets) Set 1:  2-5 reps Set 2:  2-5 reps Set 3:  2-5 reps Set 4:  2-5 reps Set 5:  20 reps @+10# from last time  WOD (AMRAP in 12) Row 2000/1750 meters  With remaining time out of the 12 minutes AMRAP Wallballs @20/14# ACCESSORY  (3 rounds not for time)Continue reading “FRIDAY”

STRENGTH (E3M for 5 sets) Hang Power Snatches 1×3 @70% 2×3 @75% 2×3 @80% WOD (21-15-9 reps for time) T2B Hang power snatches @75/55# Box jump @24/20″

STRENGTH (E2M for 5 sets) Power Cleans 1×3 @70% 2×3 @75% 2×3 @80% WOD (E5M for 3 rounds) 8 front squats @185/125# 400 meter run  AT THE 18 MINUTE MARK (E5M for 3 rounds) 8 clean and jerks @155/105# Airdyne or row for calories until the two minutes mark.  *score is the amount of calories

STRENGTH (10 minute clock) Build to a 4RM Shoulder Press Then drop for  20 rep shoulder press @+5# from last time WOD (For time) 50 burpees 50 KB swings @50/35# 50 pullups 50 KB swings @50/35# 50 burpees

CONGRATS TO THE TOP THREE WINNERS! 1st place – Steven Hannah 2nd place – MK 3rd place – GMan THE FINAL TABLE AT THE POKER NIGHT TOURNAMENT   WOD (For time) 1 mile run Immediately into (5 rounds) 6 thrusters @95/65# 12 jumping air squats 18 air squats After five rounds go into 1 mileContinue reading “MONDAY”

(In teams of two for reps) 60 sec of deadlift @225/155# 60 sec of hspu  45 sec of deadlift @225/155# 45 sec of hspu 30 sec of deadlift @225/155# 30 sec of hspu *partner one will go through all intervals without rest. Once partner one finishes 30 hspu. Partner two will go through all intervalsContinue reading “SATURDAY”

STRENGTH (E2M for 5 sets) Set 1: 2 reps Set 2: 2 reps Set 3:  2 reps Set 4:  2 reps Set 5:  20 reps @+5# from last week WOD (5 rounds, rest 1:00 after each round) AMRAP in 3 minutes 10 burpees  10 box jumps @24/20″

STRENGTH 2. (E2M for 6 sets) power cleans 2×3 @55%+5# 2×3 @60%+5# 2×3 @65%+5# WOD (For time) 1K row Then (5 rounds) 20 medball cleans @20/14# 40 double unders

STRENGTH 1. (E3M for 5 sets) 6 back squats  *start @75% add 10# each set 2. (E2M for 6 sets) power cleans 2×3 @55%+5# 2×3 @60%+5# 2×3 @65%+5# WOD  (3 rounds) 8 front rack split squats @115/75# (per leg) 20 Abmat situps 

WOD Run 400 meters 30 c2b pullups Run 400 meters  30 ring push ups Run 400 meters 60 v-ups Run 400 meters 30 ring push ups Run 400 meters 30 c2b pullups Run 400 meters

STRENGTH (E2M for 5 sets) Set 1:  2 reps Set 2:  2 reps Set 3:  2 reps Set 4:  2 reps Set 5:  20 reps @+10# from last week WOD “NASTY GIRLS” (3 rounds for time) 50 air squats 7 muscle ups 10 hang power cleans @135/95#