Archive for October 2019

Bring your littles for Trick or Treating 4-6pm Warm Up:  Long Track with Run WOD: 8min AMRAP 30 sec on/30 sec rest Rest 2min 8min AMRAP 30 sec on/30 sec rest – Power Snatch – Row for Meters – Tabata Sit Ups – Ring Dips – Thrusters PWOD:  3 Rounds 150 Single Unders 50 Lat…

Warm Up: Group Kettlebell then Group Stretch SWOD:  Sumo DL build to heavy single Bench Press Build to 3 rep WOD:  3 Rounds 1k Row 7 Muscle Ups *Rings pref/then bar *Low Ring Turn Overs *then allow C2B

Reminder: Bring your kiddo’s to Trick or Treat Thur from 4-6pm Warm Up: Easy 10min AMRAP 30 Sec Ring Support Hold 20 Banded GM 10 Banded Squats 10 Banded Side Shuffle 10 KB Lunge SWOD:  Back Squat 6 rep building to 75% WOD:  3 Rounds 100m Farmer Carry (inside, one lap) Row 500m 20 Strict…

Warm Up:  4 Rounds 250m Row 4 Box Jumps 6 Empty Bar Push Press 8 Empty Bar Front Squat SWOD: Power Clean and Jerk 10min EMOM Building to 85% Max Weight WOD:   12min AMRAP 20 Box Jump Overs (24/20) 16 Wall Balls (20/14) 4 Burpee Pull Ups

Warm Up: 4 Rounds Box Jump Ladder, Agility Ladder, 20 Russian Twist, Sled Push Down/Back, WOD: 8min AMRAP rest 2 min 8min AMRAP 30 Strokes for Calories  rest remaining time 3-5 Bar MU 3-5 Back Squat 3-5 HSPU 3-5 DB Power Clean Choose 1 movement for first 8min, then 2nd Movement for next 8min PWOD:…

Warm Up: 3 Rounds, 10 Reps Plate G2OH, Mt Climbers, Jump Squats, Sit Ups then Group PVC SWOD: Snatch 5×3 building WOD:  “Tag You’re It” with a Partner Complete 16min AMRAP Partner A Completes 10 25’ft Shuttle Sprints Partner B AMRAP’s 10 Pull Ups, 10 Air Squats, 10 Lunges *switching  at the completion of 10…

Last day for shirt order is Thur Oct 24, 2019  Link’s in Push Press!! Warm Up: Track with Run SWOD: Push Jerk 6 rep building WOD: Run 800m/Row 1k 20 Cleans (135/95) Run 600m/Row 800m 25 Box Jumps (24/20) Run 400m/Row 600m 30 Push Ups Run 200m/Row 100m 150 ft OH KB Carry (44/26)

Warm Up: 4 Rounds 500m Row 9 Tall Box Step Ups 12 Ring Rows 15 Sit Ups then group hip band stretch SWOD: Front Squat 6 rep building WOD: 3 Rounds 7 Strict Pull Ups 15 Burpees 30 Russian KB Swings (53/35)

Warm Up: Long Track with Run then Group PVC SWOD: 10min EMOM 1 Power Snatch 1 Hang Snatch WOD: 8min EMOM Goat #1 rest 2 min 8min EMOM Goat #2 30 sec work 30 sec rest – Pull Ups (3-5reps) – Power Clean (2-3 reps 75%) – Low Ring MU Turn Overs (3-5 reps_ –…

Warm Up:  3 Rounds 10 reps with a light KB Russian KB Swing, RDL, Bent Row, Air Squat SWOD: Sumo DL 2 rep building alt with 30 Sec Plank alt with 30 Sec HS Hold WOD: 2 Rounds 200m Run with Med Ball (14/10) 10 Pull Ups 30 DU’s Rest 1min 2 Rounds 200m Run…