Basic everyday WODs.
A.
In teams of two, with only one person working at a time, complete the following
50 Burpee Buy In (this must be completed before anything else)
200 Kettlebell Swings (pick weight)
200 Box Jump Overs
2000m Row/Bike
Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
*hat tip to CF Invictus for the workout idea
Kav & Spencer
A.
Snatch
Every 90 seconds, for 15 minutes (10 sets): 1 snatch + 1 hang snatch (power or squat)
Starting moderately heavy, increase the load every 2 minutes
B.
For time:
25 Power Snatches (115 / 75)
50 Box Jumps (24 / 20)
100 Double-unders
Rx+ 145 /100
A.
Hang Clean & Jerk
Every minute, for 12 minutes: 1 hang squat clean + jerk
Starting moderately heavy, increase the load every 3 minutes
B.
Five rounds for time of:
10 Hang Power Cleans (115/75)
10 Jerks (115 / 75)
10 Burpees Over Bar
Rest exactly 60 seconds after each round
Rx+ 145 / 100 unbroken, bar facing
SOLES 4 SOULS
We are shipping the shoes out this Friday, so if you’ve got any shoes – no matter their condition – please bring them to the gym no later than Friday. Thanks in advance!
The Clean Eating Nutrition Challenge begins Monday, January 16. Improve the way you look, feel, and perform mentally and physically after 5 weeks of clean eating. What you need to do:
1). Sign up & approve the $15 buy-in charge here https://goo.gl/forms/GMHxV7kbx8UGfTLZ2
2). Take your “before” photos and send them to [email protected]. Please make the subject header your first and last name “Jan 2017 Before Photos” (ex. Whitney Selleh Jan 2017 Before Photos). Your “After” photos should be similarly titled as Feb 2017 After Photos.
3). Join our Facebook group: https://www.facebook.com/groups/fortepaleochallenge/
Drop in (Ben, I think), Chase, and Chad
A.
Every minute, for 8 minutes (2 rounds for reps):
30 seconds of work, 30 seconds rest
Min 1: Pull-ups
Min 2: Push-ups
Min 3: Toes to Bar
Min 4: V-ups
Rx+ ctb, hspu, ghd
B.
For time:
30/24 Calorie Row
30 Calorie Assault Bike (ladies: airdyne)
300m Run
30 Pull-ups
30 Push-ups
300m Run
30 Toes to Bar
30 V-ups
300m Run
30/24 Calorie Row
30 Calorie Bike
300m Run
Rx+ chest to bar, HSPU, sub V-ups for GHD
It’s hard to compare the feeling of satisfaction after cleaning the entire gym and making it all pretty for the Monday crowd. And few things make me happier than working on a new project, or improving something at the gym. Dozens of things are added to my to do list every week (I wouldn’t have it any other way), so it’s hard to get around to them all, but we’ve got some exciting additions and projects on the horizon.
A.
Push Press
3 sets of 5.5.5.5. at 60% (or 5-10lbs heavier than last week)
Rest 30 seconds between clusters, 3 minutes between sets
B.
AMRAP in 12 minutes of:
6 Right Arm DB Snatches*
5 Right Arm OH Lunges w DB
4 Right Arm DB Thrusters
6 Left Arm DB Snatches
5 Left Arm OH Lunges w DB
4 Left Arm DB Thrusters
*Pick weight. Must use same DB for both arms.
Rx+ 70/50
SOLES 4 SOULS
We are shipping the shoes out this Friday, so if you’ve got any shoes – no matter their condition – please bring them to the gym no later than Friday. Thanks in advance!
The Clean Eating/Paleo Challenge begins Monday, January 16. Improve the way you look, feel, and perform mentally and physically after 5 weeks of clean eating. What you need to do:
1). Sign up & approve the $15 buy-in charge here https://goo.gl/forms/GMHxV7kbx8UGfTLZ2
2). Take your “before” photos and send them to [email protected]. Please make the subject header your first and last name “Jan 2017 Before Photos” (ex. Whitney Selleh Jan 2017 Before Photos). Your “After” photos should be similarly titled as Feb 2017 After Photos.
3). Join our Facebook group: https://www.facebook.com/groups/fortepaleochallenge/
Mia, Carlos, and Tim
A.
Front Squats
Three sets of: 5.5.5.5. at 60% (or 5-15 lbs heavier than last week)
Rest 30 seconds between clusters, 3 minutes between sets
B.
“The Horn”
Last done: 8/22/16
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)
Rx+ 30 / 20
SOLES 4 SOULS
We are shipping the shoes out this Friday, so if you’ve got any shoes – no matter their condition – please bring them to the gym no later than Friday. Thanks in advance!
The Clean Eating/Paleo Challenge begins Monday, January 16. Improve the way you look, feel, and perform mentally and physically after 5 weeks of clean eating. What you need to do:
1). Sign up & approve the $15 buy-in charge here https://goo.gl/forms/GMHxV7kbx8UGfTLZ2
2). Take your “before” photos and send them to [email protected]. Please make the subject header your first and last name “Jan 2017 Before Photos” (ex. Whitney Selleh Jan 2017 Before Photos). Your “After” photos should be similarly titled as Feb 2017 After Photos.
3). Join our Facebook group: https://www.facebook.com/groups/fortepaleochallenge/
Tracy
A.
In teams of two, alternating full rounds, complete 20 rounds of the following:
10 Dumbbell Push Presses
10 Alternating Lunges in Farmers Carry
10 Calories on Assault Bike (ladies: Airdyne)
While one person works, the other does 15 Abmat Butterfly Sit-ups
Rafael
A.
“The Ghost”
Six rounds for reps of:
1 minute of Rowing for Calories
1 minute of Burpees
1 minute of Double-unders
1 minute Rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
For scoring purposes, double unders will be divided by 3
Jordan
A.
Hang Squat Clean
Every minute, for 12 minutes: 2 reps
Starting moderately heavy, increase the load every 3 minutes (4 loads)
B.
Four rounds for time of:
56 Air Squats
15 Power Cleans (115 / 80)
Rx+ Regional Workout Event 5
28 Pistols
15 Power Cleans (115 / 80)
Bicsak
A.
Push Press
Three sets of 5.5.5.5.
Rest 30 seconds between clusters, 3 minutes between sets
B.
Last done: 10/6/15
AMRAP in 9 minutes of:
3 Handstand Push-ups
3 Pull-ups
6 HSPU
6 PU
9 HSPU
9 PU
12…
12…
Continue this sequence, ascending by 3 reps, until the time is up
Rx+ chest to bar pull-ups