October - 2018

Beginners Wanted

Juneteenth wod

Join our home community

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11-1-2018

OPEN “Deadbeat” 4 Rounds: 21 Deadlifts (155/105) 150′ Walking Lunge 9 Strict Handstand Push-ups PERFORMANCE “Deadbeat” 4 Rounds: 21 Deadlifts (155/105) 150′ Walking Lunge 9 Dumbbell Strict Press (50/35) FITNESS “Deadbeat” 4 Rounds: 21 Deadlifts (155/105) 150′ Walking Lunge 9 Dumbbell Strict Press (35/25)

Wod for HALLOWEEN

Cement Mixer teams of 2 10 rounds: 400m run 12 TTB *partners alternate rounds. To score RX, BOTH partners must compete RX.

Wod for 10.30.2018

OPEN & PERFORMANCE “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) FITNESS “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (75/55)

Wod for 10.29.2018

Hangman: 21 Hang Power Cleans (135/95) 21 bar-facing burpees 100 double-unders 15... 15... 75.. 9... 9... 50..

Wod for 10.27.2018

“Chloe” 7 Rounds: (40:00 cap) 3 Clean & Jerks (155/105) 10 CTB pull-ups 200m Sandbag Run (55/35) 3 Thrusters (155/105) 13 Push Ups #FlyHighCB #lovelife #6/25/2016

Wod for 10.26.2018

Saturday 9am Chloe Wod! OPEN & PERFORMANCE Deadlift Heavy Set of 3 “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155)

Wod for 10.25.2018

OPEN & PERFORMANCE “Knuckle Sandwich” For Time: 800 Meter Row 30 Power Cleans (185/135) 800 Meter Row FITNESS “Knuckle Sandwich” For Time: 800 Meter Row 30 Power Cleans (115/80) 800 MeteRow

Wod for 10.24.2018

OPEN “Bar Keeper” AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Bike Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar 15/10 Calorie Bike Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 9 Pull-ups 9/6 Calorie Bike

Wod for 10.23.2018

OPEN & PERFORMANCE “Hands Down” AMRAP 18: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Hang Squat Cleans 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders 10 Dumbbell Reverse Lunges 30 Double Unders 10 Dumbbell Thrusters Dumbbells: (50’s/35’s) FITNESS “Hands Down” AMRAP 18: 60 Single Unders 10 Dumbbell Power Cleans 60 Single Unders 10 Dumbbell Hang Squat Cleans 60 Single Unders 10 Dumbbell Push Presses 60 Single Unders 10 Dumbbell Revers

Wod for 10.22.2018

12 rep Backsquat 10:00) find 1 rep max Ground Breaking (10:00) 50/35 Calorie Row 35 burpees over the rower 50 Overhead squats (95/65)

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