WOD: Thu 10.19.2023 Press + “Oh Lordy…ish”
WOD
Press
1×10 at 6.5/10
1×10 at 7/10
1×8 at 7.5/10
1×6 at 8/10
4 x AMRAP 3
400 Meter Run
Max Sit Ups
Rest 1 Minute
Press
1×10 at 6.5/10
1×10 at 7/10
1×8 at 7.5/10
1×6 at 8/10
4 x AMRAP 3
400 Meter Run
Max Sit Ups
Rest 1 Minute
Press
1×10 at 6.5/10
1×10 at 7/10
1×8 at 7.5/10
1×6 at 8/10
4 x AMRAP 3
300 Meter Run
Max Sit Ups
Rest 1 Minute
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 6.5/10 effort for the first working set of strict press. You’ll then ideally build every set, and the last two sets the reps decrease, hooray! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered!
Post Weights + Reps to Comments. Compare Scores HERE.
WOD: Wed 10.18.2023 “Arnold”
WOD
“Arnold”
15-12-9-6-3
DB Lunges
Pull Ups
DB Push Jerks
50 Double Unders
Weight: 50/35
15-12-9-6-3
DB Lunges
5-4-3-2-1
Pull Ups
15-12-9-6-3
DB Push Jerks
15 Attempts
Weight: 35/20
DB Lunges
Ring Rows
DB Push Jerks
75 Single Unders
WOD GUIDANCE & GOALS
Using two dumbbells (stepping forward or backwards) complete 15 lunges per leg without having to place the dumbbells down. You may have to break the pull ups into 2 sets (10/5, 8/4, 5/4, etc.,) and as you get into single digits try to do them unbroken. The push jerks will likely Ibe your limiting factor, so break them into thirds until the round of 9 where you can do two sets. The double unders take under :60, scale the reps to meet the time domain, or the movement. Target 15 minutes.
Post Time to Comments.
WOD: Tue 10.17.2023 “Killer Warm Up” + Deadlifts
WOD
2 Rounds:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends
3×10, building
2 Rounds:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends
3×10, building
2 Rounds:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends
3×10, building
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 6.5/10 effort for the first set of 10 reps. Take at least a 2:00 break before the next set of 10, and ideally increase the weight to a 7/10 effort. Take another 2:00 break before completing the last set of 10 reps at a 7.5/10 effort. Form always trumps weight, so if your back moves out of a neutral position for any of the reps, reduce the weight on your bar to optimize your mechanics. Record your weight.
Post Weight to Comments. Compare Scores HERE.
WOD: Mon 10.16.2023 “Left to My Own Devices”
WOD
“Left to My Own Devices”
EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest
EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest
EMOM 32
:40 Bike for Cals, :20 Rest
:40 KB Swings, :20 Rest
:40 Row for Cals, :20 Rest
:40 Wall Balls, :20 Rest
WOD GUIDANCE & GOALS
You read that right 32 minutes!! Don’t worry there’s a rest built into every minute. Or maybe worry since a rest usually means you can GO FASTER! Either way, have a target number of reps for every movement. For the bike target 6-10 cals, the kb swings 10-15 reps, the rower 8-12 cals, and the wall balls 10-15 reps. Record total reps for each exercise.
Post Total Reps to Comments.
WOD: Sun 10.15.2023 “About Tomorrow”
WOD
“About Tomorrow”
7 Rounds
300 Meter Run
21 Sit Ups
350/300 Meter Row
21 Step Ups
Height: 24″
7 Rounds
300 Meter Run
21 Sit Ups
350/300 Meter Row
21 Step Ups
Height: 20″
7 Rounds
200 Meter Run
15 Sit Ups
250/200 Meter Row
15 Step Ups
Height: 20″
WOD GUIDANCE & GOALS
Time to grind! The run and row will both take 1:15-1:30 to complete. Move quickly through the sit ups and steps up, completing each in :60 or less. Target 30-35 minutes.
Post Time to Comments.
Hero WOD: Sat 10.14.2023 “The Chief”
WOD
“The Chief”
5 x AMRAP 3
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Minute
Weight: 135/95
5 x AMRAP 3
3 Power Cleans
6 Knee Push Ups
9 Squats
Rest 1 Minute
Weight: 115/75
5 x AMRAP 3
3 Power Cleans
6 Knee Push Ups
9 Squats
Rest 1 Minute
Weight: 75/55
WOD GUIDANCE & GOALS
Your mission for today’s workout is to move quickly! Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, hit the floor for 6 push ups, and pop into the bottom of your squat (like a burpee) to begin the first rep of the 9 squats. The faster the transitions the more time you’ll have for full rounds. Yes, only FULL ROUNDS count today. Target 3+ rounds per AMRAP 3.
Post Total Rounds to Comments. Compare Scores HERE.
WOD: Fri 10.13.2023 Snatch Complex + “Bad Idea”
WOD
Snatch Complex
Hang Power + Power Snatch
5 Rounds
24 Double Unders
12 Hang Power Snatch
Snatch Complex
Hang Power + Power Snatch
5 Rounds
8 Attempts
12 Hang Power Snatch
Snatch Complex
Hang Power + Power Snatch
5 Rounds
30 Double Unders
8 Hang Power Snatch
WOD GUIDANCE & GOALS
Technique Time! Coaches will help you break down the hang power snatch and power snatch. You’ll then spend 15 minutes building to a heavy weight complex. When it comes to technical lifts, mechanics/form ALWAYS trump adding more weight to your bar. Take the time to dial in your form rather than going heavier!
Post Weight + Time to Comments. Compare Scores HERE.
WOD: Thu 10.12.2023 Front Rack Lunge + “I’m Drowning”
WOD
Front Rack Lunges
5 x 5/5 across
10-9-8-7-6-5-4-3-2-1 Pull Ups
20 Meter DB Farmer’s Carry
20-18-16-14-12-10-8-6-4-2 DB Russian Twists
Front Rack Lunges
5 x 5/5 across
5-5-4-4-3-3-2-2-1-1 Pull Ups
20 Meter DB Farmer’s Carry
20-18-16-14-12-10-8-6-4-2 DB Russian Twists
Front Rack Lunges
5 x 5/5 across
10-9-8-7-6-5-4-3-2-1 Ring Rows
20 Meter DB Farmer’s Carry
20-18-16-14-12-10-8-6-4-2 DB Russian Twists
WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a moderately heavy weight (6.5-7/10 effort) for 5 sets of 5 front rack lunges on one side, then 5 on the other side. Take about :60 of rest between sets.
Post Weight + Time to Comments. Compare Scores HERE.
EVENT: 2023 Halloween Partner Throwdown
THROWDOWN + SOCIAL
THE DETAILS
WHEN: Saturday, October 28th from 8:30a-10:00a. Please RSVP on the sign-up sheet at the front desk by Wed 10/25
WHAT: Two Partner Workouts, a Costume Contest and a Brunch Potluck
WHO: Everyone can participate! And family is welcome to watch the throwdown and join in on the potluck!
WEAR: Costumes HIGHLY recommended
THE TEAMS
Frankenstein – Julia + Andy
Mummy – Amanda B + Ruth
Zombie – Janice + BAM
Witch – Jimmy + Sara
Goblin – Scott + Mariah
Skull – Trish + Marianne
Ghoul – Dori + Hutch
Werewolf – Ivan + Brendan
Tarantula – Marina + Cara
Vampire – Lauren + Alissa
Jackolantern –Kristin + Derek
Candy Corn – Andrew + Paul
RIP – Brian + Alejandro
Black Cat –Jojo + Tim
Bat – Lisa + Katie
Scary – Bruce + Carrie
Spooky –Chuck + Charlie
Haunted – Brett + Eric
Creepy – Megha + Rahul
Frightening –Clark + Lourdes
Crawley – Ted + Liz
Gorey – Hori + ???
THE WORKOUTS
WOD 1
200 Meter Run
30-20-10
Shoulder to Overhead (75/55)
Front Squat (75/55)
Weight: 75/55
Every round starts with partner 1 running 200 meters, followed by partner two. BOTH athletes must complete the 200 meters before starting the first round of shoulder to overhead. A press, push press or push jerk are all acceptable movements. The barbell must start on your shoulders, and finish with the bar over the middle of your body, and your elbows, hips and knees extended. Divide the 30 reps equally (15 reps each) between you and your partner. You do not have to do all 15 reps in a row. Once all 30 shoulder to overhead (stoh) are complete, you can move to the front squats and divide them equally. Once the front squats are complete, it’s back to the RUN then the round of 20 reps. The last round will start with a run, and end with 10 front squats. Your score will be your total time. Cap is 12 minutes.
WOD 2
EMOM 10
1 – Burpee Box Get Overs, 24”
2 – Calorie Row
What’s a burpee get over? Facing your box, do a burpee (chest to the floor) but instead of jumping and clapping you’ll get up and over your box (jump up and over, or climb/step up and over.) You must touch the top of the box with both feet, no clearing the box. At the call of “Go,” partner one starts on the burpee get overs, and partner two starts on the row. Both will accumulate as many reps/cals as they possibly within the minute, and then switch exercises at the next minute. You’ll have five opportunities on each exercise to accumulate reps. The rower will keep your calorie count, you and your partner are responsible for keeping the burpee get over count. You will have TWO scores to record, total cals AND total get overs.
WOD: Wed 10.11.2023 “2023 Legends WOD 3…ish”
WOD
“2023 Legends WOD 3…ish”
AMRAP 15
30 Box Jumps
30 DB Snatch
15 Calorie Row
Height: 24/20
Weight: 50/35
AMRAP 15
30 Step Up
30 DB Snatch
12 Calorie Row
Height: 24/20
Weight: 35/20
AMRAP 15
20 Step Ups
20 DB Snatch
9 Calorie Row
Height: 20″
Weight: 25/15
WOD GUIDANCE & GOALS
This workout should be called “Steady Freddy” since that’s the pace you’re going to hold for 15 minutes. Each box jump takes 2-3 seconds, so plan on spending :60-:90 on 30 reps, and same for the dumbbell snatches. For the row, try to hold at least 1000 cal/hour to complete 15 cals in :60 or less. Take no more than :75 for the calorie row. Then MAINTAIN the same pace throughout the 15 minutes. Target 3-4 rounds.
Post Rounds to Comments.