Monthly Archives: October 2018

COSTUMES ARE ENCOURAGED FOR WORKOUT! GYMNASTIC WORK (FOR REPS) max strict blue band pullups REST as needed max strict red band pullups REST as needed max strict green band pullups REST as needed max strict orange band pullups REST as needed max strict pullups WOD “HALLOWEEN 2018” (AMRAP in 13) 31 Hang power snatches @75/55#Continue reading “WEDNESDAY”

STRENGTH (OT2:00 x 5 sets) 1 front squat *first set is @80% of 1RM *add weight each set WOD (5 ROUNDS FOR REPS) :30 Deadlifts @185/125# :30 box jumps @24/20″ :30 DB Front Squat @50/35# 1:30 REST

CFHG WOD #1 (FOR TIME) 10 pull-ups 15 pushups 20 KB swings @50/35# 25 burpees 20 pull-ups 30 pushups 40 Kb swings 40 burpees 40 pull-ups 60 push ups 80 KB swings 55 burpees

STRENGTH (OT2:00 x 6 sets) 2 hang squats cleans from knees @60% then (8 minutes to work up to) 3 deadlifts @80% of 3RM WOD (3 ROUNDS) 17 Wallballs @20/14# 9 Power Cleans @95/65# REST 3:00 (2 ROUNDS) 25 wall balls @20/14# 7 Power cleans @115/75# Rest 2:00 (1 ROUND) 50 wall balls @20/14# 20Continue reading “SATURDAY”

STRENGTH (OT2:00 x 5 sets) 3 bench press *SET 1 is @80% of 3RM *add weight to each set WOD (AMRAP in 15) 70/60 Calorie Row *with remaining time AMRAP* 10 pullups 10 DB Push Press @50/35#

GYMNASTIC WORK (EMOM x 10) M1: 7 ring rows + 10 sec ring hold to chest M2: 40 sec plank hold WOD (3 rounds for time) 25 v-ups 15 hang power snatches @95/65#

STRENGTH (OT2:00 x 5 sets) 3 Back Squat *SET 1 @80% of 3RM *ADD weight you each set WOD (2 ROUNDS for time) 30 box jumps @24/20″ 30 deadlifts @155/105# 30 Walking lunges 30 knees to Elbow

WOD “Tabata-tastic” Tabata push press @ 95/65# Rest 1 min Tabata abmat sit-up Rest 1 min Tabata front squats @95/65# Rest 1 min Tabata push ups Rest 1 min Tabata thruster @95/65# Rest 1 min Tabata burpees *tabata = 8 intervals of 20 sec on/10 sec off

THE EXTRA WORK BOARD IS BACK! WHETHER YOU ARE LOOKING FOR MORE SKILL WORK, SOME ACCESSORIES, EXTRA CARDIO, OR JUST WANT TO BURN A LITTLE MORE CALORIES BEFORE YOU GO HOME THIS IS SOMETHING TO DO. AFTER CLASS IS OVER PICK THE DAY THAT WE ARE ON AND WORK ON IT OFF TO THE SIDE.Continue reading “MONDAY”

AND THE NUMBER 1 FUNNY WORKOUT FACE IS WILL. THAT ROWER IS PROBABLY GIVING HIM CALORIES FOR THAT LOOK. STRENGTH (OT2:00 x 5 sets) 5 pushpress *first set is @80% of 5RM *add weight each set WOD (EMOM x 18) M1: 15 wallballs @20/14# M2: 15 KB swings @50/35# M3: 40 double unders

COMING IN AT NUMBER 2 FUNNY FACE IS BOB. HE SEEMS VERY FLEXIBLE WITH HIS BIG BAG! GYMNASTIC WORK (EMOM x 8) 5 push ups + 5 strict pullups WOD “AS A TEAM OF 3” (FOR TIME) 150 calorie row 100 hang power snatches @115/75# 80 DB front squats @50/35# 60 DB push press @50/35#

AT NUMBER 3, LODY. HE DOES NOT WANT TO JUMP OVER THAT STICK! STRENGTH (OT2:00 x 5 sets) 5 front squats *set 1 is @80% of 5RM *add weight to each set WOD (5 rounds for time) 20 deadlifts @165/110# 15 HSPU

AT NUMBER 4, MIKE. GYMNASTIC SKILL (EMOM x 7) 20 double unders + 1 strict HSPU *each round the HSPU goes up by 2 reps WOD (3 rounds for time) 400 meter run 20 plate ground to overhead @45/25# 12 burpees to plate

TODAY AT NUMBER 5 IS ERICA. IS THAT SANDBAG HEAVY?!? STRENGTH (OT2:00 x 6 sets) 2 hang snatches from the knees @60% WOD (12 rounds for time) 5 pullups 10 push press @75/55# 15 air squats

WEEK OF FUNNY WORKOUT FACES FROM THE IN HOUSE COMP, WODAMANIA ! WE WILL BE WORKING OUR WAY DOWN TO THE TOP FUNNY FACE. TODAY AT NUMBER 6 IS COLLEEN. WOD (For Time) 20 Hang Squat clean & Jerk @95/65# 30 T2B 40 Box Jumps @24/ 20 ” 20 Thrusters @95/65# 30 T2B 40 BoxContinue reading “MONDAY”

THE CHAMPS! GYMNASTIC WORK (4 sets of complex) 1 strict pullup 3 kipping pullups 2 strict pullups 6 kipping pullups REST 2:00 WOD (5 rounds for time) 6 snatches @135/95# 20 pushups 4 bar muscle ups

STRENGTH (OT2:00 x 5 sets) 1 back squat *first set is @80% *add weight to each set WOD (4 rounds for reps) 1:00 row for calories 1:00 front squat @135/95# 1:00 burpee to target 1:00 Double DB clean @50/35# 1:00 REST

GYMNASTIC WORK (EMOM x 8) M1: 5 pushups + 1 wall walk M2: :30 plank hold WOD (6 rounds for time) 14 abmat situps 14 DB snatch @50/35# 14 box jumps @24/20″

STRENGTH (OT2:00 x 5) 3 Position 1 Cleans @65% then 1 deadlift @80% WOD (AMRAP in 12) 7 t2b 7 push press @105/65# 50 double unders

THANK YOU TO ALL JUDGES AND HELPERS. WE COULD’NT OF DONE IT WITHOUT YOU. MISSING FROM THE PIC IS KJ AND BOBBY. WOD “HOLLEYMAN” (30 rounds for time) 5 wallballs @20/14# 3 HSPU 1 power cleans @225/155#

CONGRATS TO THE TEAMS MAKING IT ON TOP OF THE PODIUM FOR WODAMANIA. GREAT JOB EVERYONE AND CAN’T WAIT FOR NEXT YEAR. REMEMBER THERE IS AN OPEN GYM ONLY IN THE MORNING AT 10am- 1pm. THE NIGHT CLASSES REMAIN THE SAME. STRENGTH (OT2:00 x 5 sets) 1 bench press @80% of 1RM *add weight toContinue reading “MONDAY”

STRENGTH (OT2:00 x 5 sets) 3 front squats *first set @80% of 3RM *add weight to each set WOD (For time) 100 KB swings @50/35# *6 t2b at the top of each min.

THE WODS! ALL INFO OTHER THAN WHAT YOU SEE ON HERE WILL BE ANNOUNCED AT THE EVENT ON SUNDAY. GYMNASTIC WORK (EMOM x 8) M1: 3 wall climbs + max hold M2: REST WOD (For time) 50 pullups 40 wallballs @20/14# 30 burpees to plate 20 deadlift @155/105# 10 shoulder to overhead @155/105#

THIS IS 5 MINUTES BEFORE YOUR HEAT STARTS FOR EACH WOD. YOU WILL BE CORRALLED AND READY TO GO AT THESE TIMES. STRENGTH (OT2:00 x 6 sets) 3 snatches from position 1 @65% WOD (5 rounds for time) 12 Double hang DB snatch @40/25# 20 box jumps @24/20″

WOD (AMRAP in 8) 14 v-ups 14 DB hang power cleans @50/35# 14 DB goblet squat @50/35# REST 5:00 (AMRAP in 8) 12 abmat situps 12 hang power snatches @75/55# 12 OHS @75/55# REST 5:00 (AMRAP in 8) 10 calorie row 10 hang power cleans @105/75# 10 front squats @105/75#

STRENGTH (OT2:00 x 5 sets) 3 push press *set one is at 80% of 3RM, add weight to each set WOD (for time) 50 double unders 15 HSPU 40 double unders 15 HSPU 30 double unders 15 HSPU 20 double unders 15 HSPU 10 double unders 15 HSPU

GYMNASTIC WORK (EMOM x 8) 5 push ups + 5 t2b WOD (12-10-8-6-6-8-10-12 reps for time) SDHP @95/65# bar facing burpees *BEFORE each round run 200 meters