Archive for October, 2017

2017 November 1 WOD

Posted: October 31, 2017 in Uncategorized

November Challenge is Rowing. Try to get in 1000 meters per day with EXTREME emphasis on improving your technique. Just like with weightlifting, it is necessary and beneficial to “take the weight off” and focus on positions and timing. How’s your breathing? What is your best maintainable pace? Let’s see some progress this month! Ask your coach for some feedback; don’t be practicing bad habits!

Metcon
On a continuously running clock,
2 Rounds (15 minute time cap):
400 Meter Run
21/15 Calorie Bike
12 Squat Cleans (135/95)

Then, on 20:00 mark,

2 Rounds:
10 Power Cleans (155/105)
10 Front Squats (155/105)
10 Push Jerks (155/105)
Rest 2:00 between rounds

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2017 October 31 WOD

Posted: October 30, 2017 in Uncategorized
Strength

20 minutes to complete
5, 3, 1, 5, 3, 1 Back Squats

Metcon

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
-rest 4 minutes-
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
-rest 4 minutes-
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

2017 October 30 WOD

Posted: October 29, 2017 in Uncategorized

Today at 6:30PM is the last day to get your order in for a hoodie!

Strength/Skill

20 minutes to find 1 rep max Power Snatch

Metcon

“Isabel”
30 Power Snatches for time (135/95)
Compare to June 27, 2017

2017 October 28 WOD

Posted: October 27, 2017 in Uncategorized
Metcon

Teams of 3:
100/70 Calorie Bike (or loop run with partner)
100 Box Jump Overs (24/20)
100 Thrusters (95/65)
100 Chest to Bar Pull-Ups
100 Thrusters (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Bike

2017 October 27 WOD

Posted: October 26, 2017 in Uncategorized
Metcon

3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

Strength

10×1 Front Squat

2017 October 26 WOD

Posted: October 25, 2017 in Uncategorized
Metcon

AMRAP 15
Run 200 meters
2 Rope Climbs

Skill

In remaining time, work on Handstand Push-ups. If you’re proficient at HSPU, complete 1 round of max unbroken Kipping HSPU and 4 rounds of 50% of that max. Today is the day, outside of the pace of a metcon, to PRACTICE or EARN a skill.

2017 October 25 WOD

Posted: October 24, 2017 in Uncategorized

It’s pull-over season! Get your order in! The sign up sheet will be on the wall at the gym!

Metcon

“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Rower
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Rower
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Rower
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Rower
Max Calorie Row

Compare to December 14, 2016

Skills

In remaining time, work on Pull-ups. If you’re proficient in Pull-ups, complete 4×14 unbroken Chest to Bar Pull-ups. If you’re not great at pull-ups or if you’re still working to get your first one, complete:
Round 1: 15 Kip Swings (body tight, do not pike at hips, straight arms)
Round 2: 10-15 Jumping Pull-ups with 3 second top hold
Round 3: 10-15 Box Pull-ups
Round 4: Struggle Bus Pull-ups…do your best attempts from a dead hang 5-10 times

2017 October 24 WOD

Posted: October 23, 2017 in Uncategorized
Strength

20 minutes to complete
5×5 Deadlift

Metcon

EMOMx12
Station 1: 15 Deadlifts (225/155)
Station 2: 15 GHD Sit-ups or 20 AbMat Sit-ups
Station 3: Max Calorie Bike

2017 October 23 WOD

Posted: October 22, 2017 in Uncategorized
Metcon

“Fight Gone Bad”
3 Rounds
1:00 at each station:
Wall Balls (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20”)
Push Press (75/55)
Calorie Row
Rest
Compare to May 27, 2017

2017 October 21 WOD

Posted: October 20, 2017 in Uncategorized

No yoga today. We will have yoga next Saturday.

Metcon

“Warpath”
For Time:
800 Meter Run (1000 Row, 50/35 Bike)
6 Rounds “The Chief” (135/95)
400 Meter Run (800 Row, 30/20 Bike)
4 Rounds “The Chief”
200 Meter Run (250 Row, 15/10 Bike)
2 Rounds “The Chief”

*1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats