WOD – October 25, 2017

The Enderton Strength Weightlifting Seminar is coming up soon on November 4th!  Don’t miss your chance to get coached by one of the best in the world.  

CLICK HERE TO REGISTER

Work Out of the Day


Pause Front Squat 3-3-3-3-3 (3 second pause)

then,

As many reps as possible in 10 minutes of:

6-9-12-9-6 reps of –

-bar facing burpees

-front squats, 185/125lb

-toes to bar

Post loads and reps completed to beyond the whiteboard.

WOD – October 24, 2017

Work Out of the Day


For time:

1000/800m row

2 minute rest

500/400m row

1 minute rest

250m row

3 minute rest

800m run

2 minute rest

400m run

1 minute rest

200m run

3 minute rest

2000/1600m bike

2 minute rest

1000/800m bike

1 minute rest

500/400m bike

Post time to beyond the whiteboard.

WOD – October 20, 2017

Work Out of the Day


For time:

200m run

15 chest to bar pullups

3 rounds of –

-5 power cleans, 155/105lb

-5 front squats, 155/105lb

-5 shoulder to overhead, 155/105lb

15 chest to bar pullups

400m run

15 chest to bar pullups

3 rounds of –

-5 power cleans, 155/105lb

-5 front squats, 155/105lb

-5 shoulder to overhead, 155/105lb

15 chest to bar pullups

200m run

Post time to beyond the whiteboard.  

WOD – October 18, 2017

Work Out of the Day


Hang Power Clean 3-3-3-3-3

then,

“Nasty Girls V2”

3 rounds for time of:

50 pistols

7 ring muscle ups

10 hang power cleans, 175/115lb

or 

“Nasty Girls”

3 rounds for time of:

50air squats

7 ring muscle ups

10 hang power cleans, 135/95lb

Post loads and time to beyond the whitboard.

WOD – October 17, 2017

Work Out of the Day


Strict Handstand Pushups 5-5-5-5-5 (increase deficit each set)

then,

As many rounds as possible in 20 minutes of:

1250/1000m row (buy in)

30 bumper plate jumps

6 burpees to bumper plate

6 handstand pushups

Post deficit and rounds completed to beyond the whiteboard.  

WOD – October 16, 2017

Congrats to Kyle and Sarah for taking 2nd place at this past weekends Apollo Game!

Work Out of the Day


Back Squat 3-3-3-3-3

then,

5 rounds for time:

8 knees to elbows

100m sprint

7 thrusters, 115/75lb

Post time to beyond the whiteboard.

WOD – October 13, 2017

This Saturday at 9am is the Nutrition Seminar for the Fall Fit Challenge!

Work Out of the Day


Find 1RM Clean and Jerk

then,

“Elizabeth”

21-15-9 reps for time of:

squat cleans, 135/95lb

ring dips

Post load and time to beyond the whiteboard.