Thursday 10-30-2014

Since Friday is Halloween we will have a special team wod and the opportunity to win some prizes. We strongly encourage costumes! Prizes will be given for best costume and fastest team of the day! Show up and have some fun before heading out to Trick or Treat.

Warm Up

then

Run

3x (200m + 400m + 800m)

Work:Rest 1:1

*Run 200m then rest as long as it took you to run it and so on. After the 800m run, rest the appropriate amount of time then begin round 2 immediately starting back with 200m.

Cash Out:

Tabata Row

*Score lowest meters rowed

Wednesday 10-29-2014

Warm Up

*Lot Trips

*2x High Knees/Buttkickers

*2x Gymnastics Bear Crawl/Lunge

*Broad Jump/Spiderman Crawl

*2x 5 Push Press/5 KBS/ 5 Box Jumps

then

“Jack”

20 Min AMRAP:

10 Push Press 115/75

10 KB Swings 53/35

10 Box Jumps 24/20

Cash Out:

Toes through rings 3×6

GHD Sit Ups 3×10

Tuesday 10-28-2014

Warm Up

*300m Row

*Spealler Warm Up

then

Back Squat 5×3

Good Mornings 3×8

then

Pistols/Modifications

then

For Time:

21-15-9:

Pistols

*50 Double Unders after each set

Cash Out:

Group Cool Down

Monday 10-27-2014

Warm Up

*Lot Trips

*3x 3 Bootstraps/2 elbows to arches per side

*PVC Warm Up

*Find Your Corners

then

7 Min to Find 1 Rep Max

Clean or Power Clean

then

10 Min AMRAP:

10 Clean and Jerk 95/65

9 Pull Ups

8 Burpees

Cash Out:

4 x :30 on/ :30 off

Hollow Body Hold

500m Cool down row (Setting 3 or below)

Saturday 10-25-2014

Open Gym 

10am

Friday 10-24-2014

Warm Up

*300m Row

*High Knees/Buttkickers

*Soldier Kicks/Samson Stretch

*Spiderman Crawl/Gymnastics Bear Crawl

*Inchworm + Scorpion/Over and Under

*3x 10 KB Swings (light)/8 Squats

then

For Time:

21-15-9:

Deadlift 225/155

Over the Bar Burpees

Cash Out:

Tabata Bent Hollow Body Holds

Row 4 x :30 on/ :30 off

Thursday 10-23-2014

Warm Up

*Lot Trips

*Spealler Warm Up

then

Overhead Squat 3×6

Power Clean 3 reps @ 70% EMOM for 10 Minutes

Single Arm DB Push Press 4×8 per side

Cash Out:

3 x 800m Run

Rest 3 Min

*Post fastest time to whiteboard

Wednesday 10-22-2014

Warm Up

*Lot Trips

*Spiderman Crawl/Soldier Kicks

*Gymnastics Bear Crawl/Reverse Bear Crawl

*2x Forward Hops/Side to Side Hops

*Inchworm/Broad Jump

*2x 3 Toes to Bar/3 Box Jumps/10 Jumping Jacks

then

5 Rounds For Time:

10 Toes to Bar

20 Box Jumps 24/20

200m Run w/sandbag

Cash Out:

400m Sled Walk w/ 1/2 BW

100 Abmat Sit Ups

Tuesday 10-21-2014

We still have Race For The Cure shirts for sale for anyone interested. We have Small through XL available for $25.

Warm Up

*500m Row

*PVC Warm Up

then

Narrow Grip Bench Press 5×2

Bent Over Barbell Row 5×5

then

Death By KB Swings

70/53

*On “Go” perform 1 kb swing. At the top of the next min perform 2 kb swings. Continue adding one rep at the top of each minute until you fail to complete the designated reps in that 60 seconds.

Cash Out:

1-1-1-1-1

Rope Climb

*10 GHD Hip extensions between sets

Monday 10-20-2014

Great job to everyone who participated in Race For The Cure this weekend!! Dusty and JT both placed 1st in their age divisions and plenty of runners set new PR’s!

Warm Up

*Lot Trips

*2x Carioca/Buttkickers

*Soldier Kicks/Samson Stretch

*Gymnastics Bear Crawl/Spiderman Crawl

*2x 4 Front Squat/4 Press/4 Back Squat/4 Press (empty barbell)

then

20 Min AMRAP:

1 Bear Complex 115/75

2 Rounds of Cindy

30 Double Unders

*Bear Complex = power clean+front squat+shoulder to overhead+back squat+shoulder to overhead

*Score total reps

Cash Out:

Tabata Handstand Holds

Tabata Plank Holds