October 15, 2018

Monday

Hope your weekend was SUPER!!! 

Warm Up:
Run 800m
2 Rounds 
15 Slam Balls (15/10#)
10 Burpees 
15 Sit Ups 


Strength:
Thrusters
8-8-5-3-1-1


WOD:
For Time:
50 Wall Balls (20/14#)
50 Pull Ups 
35 Wall Balls 
35 Pull Ups 
20 Wall Balls 
20 Pull Ups 


**Saturday's rainy wod was awesome!! 

October 13, 2018

Saturday




Who loves a good partner WOD???


For Time:
100 Murphy P (115/75#)
**every 10 reps... 5 burpees + 100m Run 

Murphy P = 1 Power Snatch + 4 Back Rack Walking Lunges + 1 Back Rack Push Press 

You and you partner can switch off however you like, 
the burpees and run must be done tougher! 

It was all her idea :) 

October 12, 2018

Friday

We made it to another FRIDAY!!!


Warm Up:
Row 1600m 

or 

Run 1 Mile 

2 Rounds 
15 Wall balls (14/10#)
15 GHD Sit Ups 
5 Man Makers (20/15#)


WOD:
OPEN GYM!!!
Make up a workout you missed this week?? 

Max out on a lift you love... or practice reps at a heavy weight 


Go for a run??? 

Choice is YOURS! 

October 11, 2018

Thursday

Yoga/Mobility 4pm... 
come stretch then do the WOD! 


Warm Up:
Row 500m 
30-20-10 reps of:
Double Unders 
Sit Ups 



Skill:
2 Rounds 
10 Pistols (each leg)
6 Turkish Get Ups (heavy 3 each arm)


WOD:
4 Rounds for time of:
Run 400m
200m Farmer Carry (db 50/35#)



October 10, 2018

Wednesday

Did you bail on yesterdays wod?? 
LAME... and you will be caught :) 

Warm Up:
2 Rounds 
Run 400m
15 KB Swings (35/26#)
10 Burpees Pull Ups 
10 Jump Squats 



Strength:
Hang Power Cleans 
8-5-3-3-1-1


WOD:
3 Rounds for max reps:
Power Cleans:
30 Sec on 30 off
25 sec on 35 off
20 sec on  40 off
15 sec on  45 off
10 sec on  50 off
**all of this is 1 round... keep track of reps for ENTIRE ROUND then start fresh on round 2! 

October 9, 2018

Tuesday

October is in full swing... and it kinda feels like 
Fall Weather this week! (so far)


Warm Up:
Row 800m
2 Rounds 
12 Tire Flips 
Sled Push 75ft
Burpee Broad Jump 75ft


Strength:
Back Squats 
10-10-10-10-10 (get heavy)


WOD:
Did someone say... 2 Mile Tuesday???

**word to the wise... DO NOT SKIP TODAY!
we will make it work even if we scale the run 

October 8, 2018

Monday

Barbells For Boobs was a great success!!
We raised $750 for Breast Cancer!!!! Thank you so much to all that donated!!!

Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
15 Sit Ups 
10 Burpees


Strength:
Deadlifts 
10-8-5-5-5


WOD:
For Time:
30 Toes To Bar 
40 DB Snatches (left arm 50/35#)
50 Box Step Overs holding DB (24/20")
40 DB Snatches (right arm)
30 Toes To Bar 
**25 Min cap