October - 2017

Beginners Wanted

Juneteenth wod

Join our home community

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Wod for 2017.11.1

Deadlift 5x3 “Dead Sprint” Performance/Open Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7/5 Calorie Bike Partners complete full round, then switch. Fitness: 7 Deadlifts (155/105) 100 Meter Run 7/5 Calorie Bike

1st trick-or-treat(er)!

Come so spooky teams of 3 tonight!

Wod for 10.31.2017

HAPPY HALLOWEEN 10:00 to find max unbroken dubs -then- “Spooky Sprint” teams of 3As a Team, for Time: 90 Calorie Row 75 TTB 60 Burpees

Wod for 10.30.2017

15:00 to build to heavy 5 rep thruster. Open/Performance “Hopped Up” AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 Thrusters (95/65), 9 Lateral Burpees Add 3 Repetitions per round. Fitness “Hopped Up” AMRAP 7: 3 Thrusters (75/55), 3 Lateral Burpees 6 Thrusters (75/55), 6 Lateral Burpees 9 Thrusters (75/55), 9 Lateral Burpees Add 3 Repetitions per round.

Wod for 10.28.2017

CHLOE 7 Rounds:3 Clean & Jerks (155/105) 10 CTB pull-ups 200m Sandbag Run 3 Thrusters (155/105) 13 Push Ups #flyhighCB #lovelife #6/25/2016

Wod for 10.27.2017

OPEN & PERFORMANCE “Saved by the Bell” 5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Kettlebell Snatches (55/35) FITNESS “Saved by the Bell” 5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Kettlebell Snatches (35/25)

Wod for 26.10.2017

OPEN & PERFORMANCE “Annie Got Wrecked” 100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run FITNESS “Annie Got Wrecked” 200 Single Unders, 50 AbMat Sit-ups, 200m Run 160 Single Unders, 40 AbMat Sit-ups, 200m Run 120 Single Unders, 30 AbMat Sit-ups, 200m Run 80 Single Unders, 20 AbMat Sit-ups, 200m Run 40 S

Wod for 10.25.2017

Same sex teams of 3 OPEN & PERFORMANCE “Slot Machine” AMRAP 7: 50 Back Squats (135/95) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/115) rest 3 minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) Same sex teams of 3 FITNESS “Slot Machine” Same sex teams of 3 AMRAP 7: 50 Back Squats (115/80) 50 Back Squats (135/95) AMRAP Back Squats

Wod for 2017.10.24

OPEN – PERFORMANCE – FITNESS “Kelen Helly” (28:00 cap) 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Wall Balls (20/14) 30 Box Jumps (24/20) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups

Wod for 2017.10.23

Power Down —Performance/Open AMRAP 5: 15-12-9 Calorie Row Power Snatch (95/65) rest 5 minutes AMRAP 5: 15-12-9 Calorie Bike Clean and Jerks (95/65) “Power Down” Fitness AMRAP 5: 15-12-9 Calorie Row Power Snatch (75/55) rest 5 minutes AMRAP 5: 15-12-9 Calorie Bike Clean and Jerks (75/55)

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