Basic everyday WODs.
Winkle
A.
Toes to Bar
Every 4 minutes, for 12 minutes (3 sets):
Complete a max set of unbroken TTB
Once you drop from the bar, the set is terminated
Each set will be scored
B.
“Core Sore”
1000m Row
75 Kettlebell Swings (53 / 35)
50 Ball-Slams (pick weight)
25 Toes to Bar
Rx+ 70 / 53, 50/40
Kim
A.
Shoulder Press (5-5-5-5-5)
12 minutes to establish a 5 rep max press
Rest 2-3 minutes between sets
B.
“Nest”
AMRAP in 15 minutes of:
15 Pull-ups
12 Dumbbell Snatches (pick weight – 6R/6L)*
9 Handstand Push-ups
*no alternating until 6 have been completed. Both ends of the bell must touch floor. Touch and go is preferred.
Rx+ chest to bar, 70/50, 4/2 inch deficit (45/25 hi temp plates)
Chris
A.
Back Squat
Three sets of 4.4.4.4 at 60-70% (or 5-10 lbs heavier than last week)
30 seconds rest in between clusters of 4
Rest 3 minutes in between sets
B.
“Quality Control”
Three rounds for time of:
400m Run
20 Alternating Front Rack Lunges (115 / 75)
15 Burpees Over the Bar
Rx+ OH Lunges 125 / 83, bar facing burpees
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Tim G.
A.
In teams of 2, with only one person working at a time, complete:
100 Lunges w Plate OH (45 / 35)
200m Farmers Carry (heavy)
100 Box Jump Overs (24 / 20)
200m Farmers Carry
100 Ball-Slams (pick weight)
200m Farmers Carry
100 Slam Ball Sit-ups
200m Farmers Carry
100 Burpees – lateral jump over plate
Partners may switch at any time with the farmers carry – no running!
Weekend Schedule:
Friday: 6 AM, 11:30 AM, 3:30 PM, 4:30 PM
Saturday: 10 AM
Sunday: Closed
A.
Trainer’s Choice! Good luck to you all…
Ellen
A.
AMRAP in 10 minutes of:
20/15 Calorie Row
20 Wall-Balls (20 / 14)
Rest 5 min
AMRAP in 10 minutes of:
15 Calorie Bike
15 Box Jumps (24 / 20)
Rest 5 minutes
AMRAP in 10 minutes of:
10 Handstand Push-ups
10 Power Snatches (95 / 65)
Each AMRAP will be scored separately
HOLIDAY SCHEDULE:
Wednesday: Normal hours (6:30 PM/weightlifting class will be a mock meet – super duper fun! Ask for details)
Thursday: Closed
Friday: 6:00, 11:30AM, 3:30, 4:30 (no 5:30 PM)
Saturday: 10 AM
Sunday: Closed
A.
Shoulder Press
9 minutes to establish a max shoulder press for the day
then, load the bar to 70% of today’s max
At the 12:00 minute mark, complete a max set of unbroken reps at 70%
B.
AMRAP in 15 minutes of:
30 Double-unders
15 Toes to Bar
30 Double-unders
15 Shoulder to Overhead (115 / 75)
*hat tip to CFNE for the workout idea
Nice job to these guys! Larry finished 17th, Tori finished 4th, and Snow finished 23rd at the Battle of the Barbells!
A.
Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets
Use the same weight for all sets; loading suggestion is 55-65% of 1 rep max
B.
“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull-ups
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Brookie Boo Boo and Madeline
A.
Every minute, for 30 minutes:
Min 1: 100-140 ft Prowler Push
Min 2: 3-6 Devil Presses (pick weight)
Min 3: 60 ft Farmers Carry w 5 deadlifts at 30ft mark (pick weight)
Min 4: 1-3 Wall-Climbs
Min 5: 5-10 Slam Ball Over Shoulder (pick weight)