Basic everyday WODs.
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)
Kim
A.
Power Clean
15 minutes to build to a heavy power clean
B.
For time:
42 Wall-Balls (20 / 14)
21 Power Cleans (155 / 105)
30 Wall-Balls
15 Power Cleans
18 Wall-Balls
9 Power Cleans
Rx+ 30 / 20, 185 / 125
Tre
A.
Toes to Bar and Progressions
B.
Every 10 minutes, for 20 minutes (2 rounds):
500m Row
400m Run
30 Bar Facing Burpees
These are meant to be sprints. Treat them as such.
New member: Atlas Hugh Beach – born Friday, November 11th at 6:00 PM and weighing in at 7 lbs 12 ounces, with a length of 20 inches. Katelyn and “Atta Boy” (my Mom came up with that nickname) are doing great. So great that Katelyn and Atlas were home just 4 hours after he was born. Thank you for all the well wishes.
A.
Shoulder Press
Every 90 seconds, for 15 minutes (10 sets):
4 strict presses at 60% + 4/3 strict chin-ups
Rx+ 5/3 chest to bar chin-ups
B.
AMRAP in 10 minutes of:
10 Handstand Push-ups
20 Kettlebell Swings (53 / 35)
30 Double-unders
Harvey
A.
Back Squat
Every 90 seconds, for 15 minutes (10 sets):
4 back squats at 60% + 4 tall box jumps (pick height)
-If you don’t have a max, work up to a moderately challenging load
B.
AMRAP in 12 minutes of:
Cllimbing the ascending ladder, complete the following:
2-4-6-8-10-12-14-16 etc rep rounds of:
Alt. Front Rack Lunges (135 / 95)
Box Jump Overs (24 / 20)
Toes to Bar