Friday
End of Paleo Challenge WOD: Note: we did this workout 2 days before the challenge started on a Monday. 3 rounds for time of: Run 400m 21 Burpees 21 Lunges 21 Toes to bar Post times to comments…..
October 2013
Thursday
. ..ATTENTION..There will be no 6am class today. We will be open for the 7am class. HAPPY HALLOWEEN! And this marks the end of the Paleo challenge. Who is feeling the difference? WOD For time complete the following: Row 1000m 30 Power Snatches 115/80lb 30 Barbell facing burpees (jump over bar to complete each
Wednesday
WOD The following exercises Squat Sit up Double under Will be done in 1 minute, 2 minute and 3 minute sets with a 1 minute rest between rounds for 3 rounds. Only one exercise will be done for each set. And you can only do each exercise for a total of 6 minutes. Example: 1
Tuesday
“Heavy Fran” Three rounds, 15-12-and 9 reps, for time of: 135/95 pound barbell Thrusters 45/30 pound weighted Pull-ups For weighted pull-ups, placing a 45/30 pound dumbbell between the legs above crossed ankles works great. Post time to comments.
Monday
WOD For time complete the following: Run to Gary ave Then do 3 rounds of the couplet 21 Russian swings 70/55lb 21 push ups then finish with another run to Gary ave and back. Post loads and times to comments….
Friday
Nice job to everyone in the squat cleans today. I was very happy with everyone’s effort and movements. WOD AMRAP in 15 minutes of 3 wall climbs 6 toes to bar 9 tuck jumps Post rounds and fractions of rounds to comments…..
Thursday
We will be closed for the 6am class tomorrow. We will open at 7am. MAX EFFORT Squat clean 5,5,5,5, Skill Development: Work on a skill or learn a new one: Double/Triple unders Muscle ups Kettlebell ‘tricks’ Handstands
Tuesday
. Ok… Busy day today for all you WOD junkies out there….. MAX EFFORT Shoulder press 3,3,3+ WOD #1 5,4,3,2,1 rep rounds for time of: Power clean and jerk 135/95lb Rope climb* *if you cannot yet climb the rope, do double the amount of pull ups per round. WOD #2 For time:
