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Wod

Saturday November 30, 2019

‘Squatty Bar’

For time (20 cap)
50 Box jumps 24/20
25 Hang snatches 75/55
50 Air squats 
25 Hang snatches 75/55
50 Knee to elbows
25 Hang Cleans 75/55
50 Air squats
25 Hang cleans 75/55
50 Box jumps 24/20

Friday November 29, 2019

**Reminder only 8, 9 and 10am classes today!**

‘Carb Killer’

EMOM 40
M1: 15/10 bike calories
M2: 10 Sit ups
M3: 15/10 row calories
M4: Rest

Thursday November 28, 2019

**Reminder only 8 and 9 am classes today!   8,9 and 10am only on Friday**

‘Turkey Legs’

For time (22 cap)
40 Double unders (each) partner holds bar in deadlift
60 Clusters 135/95 partner runs 400 meters
80 Burpees partner holds bar in front rack
*Cluster is a squat clean + thruster.

Wednesday November 27, 2019

**Reminder Thursday is 8,9am only and Friday is 8,9 and 10am only**

Strength

Back squats
5-4-3-2-1-1-1

‘151’

AMRAP 9
3,6,9,12.. so on
Back squats 135/95
Bar muscle ups
*Squats are from the floor.

Tuesday November 26, 2019

**Reminder Thursday is 8,9am only and Friday is 8,9 and 10am only**

‘Rope Burn’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
2 Rope climbs 15′
Max Effort Kettlebell snatches 53/35 (alt. every 5 reps) I.R.T.

Weekly Overview

Wednesday we’ll be doing some back squats with a short squat and pull up workout to follow.  Thursday we’ll be doing a partner workout before your turkey dinners!  Friday will be cardio heavy emom.  Saturday will be a chipper style workout.

 

Monday November 25, 2019

Strength

Push Press
5-4-3-2-1-1-1
*Building to heavy single

‘Pushy Puller’

For time (7 cap)
5 rounds of
10 Push press 115/75
10 Sumo deadlift high pulls 115/75

Weekly Overview

Will be posted tomorrow afternoon 🙂

Sunday November 24, 2019

**Reminder that we are closed for the day**

Saturday November 23, 2019

**Holiday party at 7pm! We are closed on Sunday**

‘Burpee balls’

AMRAP 22
20 Burpees
30 Wall balls 20/14
400 Meter run with med ball

*This workout can be done solo or with a partner.

Friday November 22, 2019

*Reminder our Holiday party is Saturday at 7pm!! Sunday we will be closed to clean up!**

‘Twinkle Toes’

For time (20 cap)
15 Toes to bar
45 Double unders
15 Clean and Jerk 95/65
15 Toes to bar
45 Double unders
12 Clean and jerks 135/95
15 Toes to bar
45 Double unders
9 Clean and Jerks 155/105
15 Toes to bar
45 Double unders
6 Clean and Jerks 185/125
15 Toes to bar
45 Double unders
3 Clean and Jerks 205/135

 

Thursday November 21, 2019

*Reminder our Holiday party is Saturday at 7pm!! Sunday we will be closed to clean up!**

‘Quick Stop’

6 rounds of
3 minutes on/ 3 minutes off
20/15 calorie row
15/10 calorie bike
Plank I.R.T.

Wednesday November 20, 2019

Strength

Thruster
2-2-2-2-2
*From rack

‘Bar and Box’

AMRAP 12
12 Thrusters 95/65
15 Box jumps 24/20

Tuesday November 19, 2019

‘Power Play’

5 rounds of
2 minutes on/ 2 minutes off
9 Bench press 135/95
9 Power cleans 135/95
Max effort Deadlifts 135/95 I.R.T.

Monday November 18, 2019

‘Lyft’

For time (15 cap)
3 Rounds
400 Meter run
4 Snatches 135/95
8 Overhead squats 135/95

Week Overview

Monday we start with some snatches and overhead squats to kick off the week. Tuesday will be bench press and power cleans intervals.  Wednesday we’ll see some Thrusters and box jumps. Thursday will have a bike and row combo with a 3 minute on/ 3 minute off format. Friday will be a toes to bar, double unders and clean and jerks ascending in weight.  Saturday will have some burpee and wall ball action!

***Reminder the Holiday party is Saturday at 7pm!!**

Saturday November 16, 2019

‘Partner Helen’

For time (18 cap)
3 rounds of
400 Meter run with partner
42 Kettlebell swings partner holds single KB in front rack 53/35
24 Pull ups partner hangs from pull up bar
*Split reps anyway.

 

Sunday schedule 

9-11am Open gym
9am Mobility Clas

Friday November 15, 2019

‘Pistolas’

AMRAP 14
50/35 Calorie bike
40 Dumbbell snatches 50/35 (alt. arms each rep)
30 Toes to bar
20 Pistols
10 Dumbbell squat snatches 50/35 (alt. arms each rep)

Thursday November 14, 2019

‘Tri- Mile’

10 Minutes of
Bike for distance
Rest 2 minutes

10 Minutes of
Rowing for distance
Rest 2 Minutes 

For time
1 Mile run

Wednesday November 13, 2019

‘The Muscle’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie row
5 Jerks 185/125
Max effort Bar muscle ups I.R.T.

Tuesday November 12, 2019

Weightlifting

Squat clean
Heavy double (dropping the bar between reps)

‘An arm and a leg’

AMRAP 10
3,6,9,12..ect
Squat cleans 135/95
Handstand push ups

Monday November 11, 2019

‘Ralph’

For time (30 cap)
4 rounds of
8 Deadlifts 250/175
16 Burpees
3 Rope climbs 15′
600 meter run

Week Overview

Veteran’s day kicks off with a Hero workout.  Tuesday is squat cleans for strength and a short couplet of Squat cleans and handstand push ups.  Wednesday we are doing intervals again but this week it’s rowing and heavy jerks followed by bar muscle ups in remaining time.  Thursday we will do a timed Mile run. Friday is dumbbell snatches, toes to bar and pistols.  Saturday will be a partner version of Helen (running, kettlebell swings and pull ups).

Ralph
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Saturday November 9, 2019

‘Open Workout 20.5’

For time (20 cap)
40 Ring muscle ups
80 Calorie row
120 Wall balls 20/14
*Partition movements and reps anyway.

Reminder:

Beer Mile at 11am!!!

Sunday Schedule
9-11am Open gym
9am Mobility Class

Friday November 8, 2019

‘Hoppers’

AMRAP 4
9 Kettlebell swings 53/35
9 Box jump overs 24/20
Rest 2
AMRAP 4
9 Power cleans 95/65
27 Double unders
Rest 2
ARMAP 6
9 Kettlebell swings 53/35
9 Box jump overs 24/20
9 Power cleans 95/65
27 Double unders

Thursday November 7, 2019

‘Cardi Core’

Every 4 minutes for 28 minutes (7 sets)
400 Meter run or 500 Meter row
15 Sit ups

Wednesday November 6, 2019

‘On the bike, Under the bar’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie bike
5 Squat snatches 155/105
Max effort Bar facing burpees I.R.T.

Tuesday November 5, 2019

Strength

Push Press
3-3-3-3-3
*If your feeling good go for a 3RM

‘Press and March’

AMRAP 9
3,6,9,12..etc.
Push Press 115/75
Lunges
*Lunges are unweighted.

Monday November 4, 2019

‘Palindrome’

For time (17 cap)
25 Deadlifts 225/155
50 Wall balls 20/14
1000 Meter run
50 Wall balls 20/14
25 Deadlifts 225/155

Week Overview

Monday we start off with a chipper style workout. Tuesday will be our heavy day (push press) followed by a short push press and lunge workout.  Wednesday will be bike and snatch intervals.  Thursday is going to be running and sit ups. Friday is unknown and Saturday will 20.5! At 11am on Saturday will be having our beer mile with RX and scaled (less beer) divisions!

Saturday November 2, 2019

**Sunday schedule**

9am Mobility class, 9-11am Open gym. 

‘Open  workout 20.4’

For time (20 cap)
30 Box jumps 24/20
15 Clean and jerks 95/65
30 Box jumps 24/20
15 Clean and jerks 135/95
30 Box jumps 24/20
10 Clean and jerks 115/185
30 Single-leg squats
10 Clean and jerks 145/225
30 Single-leg squats
5 Clean and jerks 175/275
30 Single-leg squats
5 Clean and jerks 205/315

Friday November 1, 2019

Weightlifting

1 Power snatch + 2 overhead squats

‘Bar Fly’

AMRAP 12
15 Overhead squats 95/65
12 Toes to bar
9 Power snatches 95/65
6 Bar muscle ups