Archive for October, 2015

2015 October 31 WOD

Posted: October 31, 2015 in Uncategorized

Happy Halloween! We’re open for normal classes today, including yoga at 8:00!

Fundamentals Class tomorrow, 1:30-5:00!

Metcon

In teams of two, AMRAP 25:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20 Pull-Ups
100 Meter Run with Partner

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2015 October 30 WOD

Posted: October 30, 2015 in Uncategorized
Strength

15 minutes to complete 4 sets of:
5 Push Press
20 Walking Lunges with DB’s or KB’s

Metcon

“Nicole”
AMRAP 20:
Run 400 Meters
Unbroken Pull-Ups x Max Reps*
*If you have several good kipping pull-ups, go for max reps in 1 grip, no regrip. If you come off the bar, you run. If you have a few kipping pull-ups but can’t string together very many, allow one regrip in your pull-up set before you take off on your next run. If you are scaling pull-ups, go for around 15-20 per round with the least number of regrips possible between runs.

Compare to June 27, 2013

2015 October 29 WOD

Posted: October 29, 2015 in Uncategorized
Metcon

AMRAP 7:
Row 250 Meters
10 Thrusters (95/65)
Rest 7 minutes
AMRAP 7:
40 Double Unders
20/15 Hand Release Push-Ups
Rest 7 minutes
AMRAP 7:
20 Box Jumps (24/20)
10/5 Ring Dips

2015 October 28 WOD

Posted: October 28, 2015 in Uncategorized
Strength

20 minutes to complete 5 sets of:
5 Back Squats with 3 second descent, explode up
10 Single-Arm Dumbbell Rows/side with 2 second up and 2 second down

Metcon

AMRAP 10:
Deadlift x 1 rep (115/75)
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
Complete 5 burpees any time the weight settles on the ground.

2015 October 27 WOD

Posted: October 27, 2015 in Uncategorized
Strength

15 minutes to complete 4 sets of:
3 Weighted Pull-Ups with 2 second descent
Strict Pull-Up x Max Reps
30 second L-Sit

Metcon

4 RFT:
12 Renegade Rows
400 Meter Run

2015 October 26 WOD

Posted: October 26, 2015 in Uncategorized
Strength

15 minutes to complete:
15 Deadlifts
Strict Handstand Push-Ups x Max Reps
10 Deadlifts
Strict Handstand Push-Ups x Max Reps
5 Deadlifts
Strict Handstand Push-Ups x Max Reps

Metcon

4 sets of AMRAP 2:
10 Alternating Reverse Lunges (115/75)
10 Push Press (115/75)
Rest 2 minutes between sets.

2015 October 24 WOD

Posted: October 24, 2015 in Uncategorized

In teams of two, alternate full rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Burpee Box Jump-Overs (24/20)
10 Front Squats (155/105)

2015 October 23 WOD

Posted: October 23, 2015 in Uncategorized
Strength

30 minutes to find 1 rep max Clean and Jerk
*Do not exceed 10 heavy reps in building to your max*
Compare to February 16, 2015

Metcon

“Grace”
30 Clean & Jerks for time
Compare to October 6, 2014

2015 October 22 WOD

Posted: October 22, 2015 in Uncategorized
Metcon

4 Rounds of (go every 10 minutes):
500 Meter Row
400 Meter Run
50/40 Push-Ups

Spartan Race!

Posted: October 21, 2015 in Uncategorized

Spartan Race is this Saturday! We are confirmed in the 11:30 heat. It is recommended to arrive 90 minutes early to check in. Parking is $20 per car.

Is anyone interested in carpooling from the gym?

Waivers and other race day information can be found if you scroll down at the link:

http://www.spartan.com/en/race/detail/848/overview