October 2015

Yoga at 8:30 am today!! We open at 9:30 for open gym…. Costume team WOD starts at 10:30. Try to, if you can, wear a costume that you can (at minimum) run in, otherwise it will be a good laugh for everyone. Let’s have fun!

Yoga at 8:30 am today!! We open at 9:30 for open gym…. Costume team WOD at starts at 10:30. Try to, if you can wear a costume you can at minimum run in otherwise it will be a good laugh for everyone.  

Remember Halloween WOD on Saturday!! Wear a costume, and lets have some fun! Maybe food and beer??   WOD 15 minute AMRAP Bear Crawl x 1 length Farmers walk x2 lengths (walk, NO running) 55/35lb in EACH HAND! Walking Lunge x 3 lengths All exercises must start and end behind the lines. So in the

This Saturday… Halloween WOD!! Come in wearing a costume (its for fun) and lets do a WOD together.   MAX EFFORT Again weights should be moderately heavy. Please record your lifts either in WODHOPPER or paper or however you deem necessary in order to keep track of what you are lifting during this cycle. We

MAX EFFORT Snatch – 2,2,2,2,2  (use the same moderately heavy weight for all rounds. if you fail 3 attempts go down in weight) Snatch Pull – 3,3,3 (100-120% of 1 rep for all 3 rounds) Front Squat – 3,3,3  (pick a weight that is moderately heavy that allows you to go full depth as in

WOD 5 rounds for time of: 20 Russian swings 70/55 20 Burpee box jumps 24/20 20 Sit ups Post times to WODHOPPER…  

Halloween WOD this Saturday!! We are starting a new strength program that will focus more on the Olympic lifts. I have always wanted to implement a program like this and now is the time. Any feedback is welcome…. MAX EFFORT Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts.

Yoga at 8am! Open Gym from 9:30am until 10:30am TEAM WOD starts at 10:30 am….Please RSVP in WODHOPPER if you plan to come.  

Details at GymnasticsWOD   Yoga Saturday at 8am!! TEAM WOD at 10:30am!   WOD “Diane“ 21-15-9 reps of: 225/180 pound Deadlift Handstand push-ups (video is just another way to do them, but not required) Alternate WOD: 21-15-9 reps of: Deadlift (85% of base) Push Press (85% of base for shoulder press)     Post time

MAX EFFORT 4 Rounds of: Row 500m Rest as needed between rounds.   Post best 500m time to WODHOPPER!