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.

WOD – October 11, 2017

Work Out of the Day 


Find 1RM Snatch

then, 

2 rounds for max reps of:

1 minute wallballs, 20/14lb, 10/9ft

1 minute burpee box jumps, 24/20″

1 minute deadlifts, 225/155lb

1 minute burpee box jumps, 24/20″

1 minute rest

Post load and reps completed to beyond the whiteboard.