WOD: Sat 10.08.2022 “Phoneline”
NEWS
- MONDAY 10/10 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“Phoneline”
4 Rounds
400 Meter Run
20 Wall Balls
10 DB Hang Cleans
Weight: 20/14, 50/35
4 Rounds
400 Meter Run
20 Wall Balls
10 DB Hang Cleans
Weight: 14/10, 35/20
4 Rounds
300 Meter Run
15 Wall Balls
10 DB Hang Cleans
Weight: 10/6, 25/15
WOD GUIDANCE & GOALS
Sweatfest! Run the first 300 meters at an uncomfortable pace, and the last 100 start slowing down a bit so you can do as many sets as possible of the wall balls, unbroken! Choose heavier dumbbells for the hang power cleans that you may have to break at rep five. Target 15 minutes.
Post Time to Comments.
WOD: Fri 10.07.2022 Deadlift + “Insulting”
NEWS
- MONDAY 10/10 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“Insulting”
Deadlift
5×5, across 80-85%
3 Rounds
:60 Weighted Strict Pull Ups
rest :30
:60 Weighted Strict Ring Dips
rest :30
:60 Handstand Hold
rest :60
Deadlift
5×5, across 80-85%
3 Rounds
:60 Strict Pull Ups
rest :30
:60 Strict Ring Dips
rest :30
:60 Handstand Hold
rest :60
Deadlift
5×5, across 80-85%
3 Rounds
:60 Banded Strict Pull Ups
rest :30
:60 Box Dips
rest :30
:60 DB Overhead Hold
rest :60
WOD GUIDANCE & GOALS
Double Heavy Day! Like Wednesday, you’ll build to a moderately-heavy weight (as long as your form looks good) for the five sets of five reps. THEN as a class, you’ll spend one minute accumulating as many weighted strict (or unweighted banded) pull ups as you can. Then for another minute you’ll do max weighted (or banded or unweighted) ring dips. And then you’ll end a round with a supported handstand hold (either kicking up or wall walking as high as you feel comfortable.) You’ll record your max reps (and weights).
Post Weight + Reps to Comments. Compare Scores HERE.
HOME WOD
10 x
10 pushups
10 sit ups
10 squats
10 lunges
OLYMPIC LIFTING
10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.
WOD: Thu 10.06.2022 “Only Trying to Help”
NEWS
- MONDAY 10/10 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“Only Trying to Help”
AMRAP 18
18 DB Shoulder to Overhead
15 Burpees
12 Box Jumps
Weight: 53/35
Height: 24″
AMRAP 18
18 DB Shoulder to Overhead
15 Burpees
12 Box Jumps
Weight: 35/20
Height: 20″
AMRAP 18
15 DB Shoulder to Overhead
12 Burpees
9 Step Ups
Weight: 25/15
Height: 24/20
WOD GUIDANCE & GOALS
What pace can you maintain for 12-15 minutes then speed up for the remaining few minutes? Hit that pace! Choose a weight for the dumbbells that you can cycle for 9-12 reps before taking a break. Shoulder to overhead means you can do a press (that’ll feel super heavy), push press (faster turn over but arms will eventually burn out), or a push jerk (best bang for your buck!) Move at a consistent pace for the burpees (:60-75) and maintain that same pace on the box jumps (:45). Target 4 Rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 18
18 Sit Ups
15 Burpees
12 Box Jumps
OLYMPIC LIFTING
Warm Up
5 Burgener’s with PVC and Barbell
Lifts
1 Snatch Pull + 1 Snatch
1 at 70%, 75%
5 ar 80%
1 Clean + 1 Push Jerk + 1 Split Jerk
3 at 70%, 75%
3 ar 80%
Back Squat
1 to parallel + 1 pause at parallel + back squat
3 at 70%
3×3 at 75%
Midline
3×15 Weighted Sit Ups
WOD: Wed 10.05.2022 Front Squat + “Totally Lost”
WOD
“Totally Lost”
STRENGTH
Front Squat
3×5, across 80-85%
FOR TIME
21-15-9 Russian KB Swings
15-12-9 Calorie Bike
Weight: 70/53
STRENGTH
Front Squat
3×5, across 80-85%
FOR TIME
21-15-9 Russian KB Swings
15-12-9 Calorie Bike
Weight: 53/35
STRENGTH
Front Squat
3×5, across 80-85%
FOR TIME
15-12-9 Russian KB Swings
12-9-6 Calorie Bike
Weight: 35/26
WOD GUIDANCE & GOALS
Heavy Day! Build to a moderately-heavy weight for the three sets of five repetitions. Reps 3-5 you should have to pause at the top to reset your breath and midline. For the metcon, choose a heavier kettlebell that may cause you to break the sets of 21 and 15. For the calories on the bike, the first set should take non more than :75, the second set :60 and the last set :45. Target sub 10 minutes.
Post Weight + Time to Comments. Compare Scores HERE.
HOME WOD
21-15-9 Burpee
400 Meter Run
ENDURANCE
21-15-9 Burpees
400 Meter Run
WOD: Tue 10.04.2022 “Misdemeanor”
WOD
“Misdemeanor”
10 Rounds
200 Meter Run
30 Double Unders
1 Legless Rope Climb
10 Rounds
200 Meter Run
10 Attempts
2 Rope Climb
10 Rounds
100 Meter Run
50 Single Unders
10 Ring Rows
WOD GUIDANCE & GOALS
10 Rounds! Run the 200 meters in :60, then take one deep breath and relax your arms before trying to do the double unders unbroken (:30-:45). Start the legless rope climb with your hands under your chin, and try to get up the rope in :10. Target 18 minutes.
Post Time to Comments.
HOME WOD
10 Rounds
200 Meter Run
20 Mt.Climbers
10 Sit to Stands
OLYMPIC LIFTING
Warm Up
2 Burgener Warm Ups w/PVC
3 Burgener Warm Ups w/Barbell
Lifts
2 Power Snatch + 1 Hang Snatch (knee) + 1 Overhead Squat
5 sets at 75%
2 Power Cleans + 1 Hang Clean (knee)+1 Front Squat
5 sets at 75%
2 Halting Deadlifts + 2 Clean Pulls
4 sets at 90%
WOD: Mon 10.03.2022 “Purpose”
NEWS
- NEW SCHEDULE: Starts TODAY! 5:30a, 6:30a, 7:30a Open Gym, 8:30a, 9:30a, 4:15 Teens, and 5:30p. See full schedule on Triib!
WOD
“WOD TITLE”
4 Rounds on the 8 Minute
375/300 Meter Row
20 Toes to Bar
10 Squat Cleans
Weight: 165/115
4 Rounds on the 8 Minute
375/300 Meter Row
20 Knee Ups
10 Squat Cleans
Weight: 125/85
4 Rounds on the 8 Minute
300/200 Meter Row
15 Leg Lifts
10 Squat Cleans
Weight: 95/65
WOD GUIDANCE & GOALS
Your legs are going to be barking after this one! Row the set amount of meters in less than two minutes. To save your grip and hip flexors, break toes to bar into sets of 10,5,5 or four sets of 5 with quick breaks (around :60-:75.) Then, choose a weight for squat cleans that you can connect for 3-4 reps before having to drop the bar. You could also attack the squat cleans in fast single reps (:60)n Each interval will take around 4-5 minutes to complete, which means you’ll get an equal work to rest ratio, so push your pace!
Post Intervals to Comments.
HOME WOD
4 Rounds on the 8 Minute
300 Meter Run
20 V-Ups
10 Push Ups
ENDURANCE
3 rounds
200m, rest 1
400m, rest 2
800m, rest 3
WOD: Sun 10.02.2022 “Forget What It Was”
WOD
“Forget What It Was”
on the 5 min for 25 minutes
10 Calorie Bike
20 Russian KB Swings
30 Sit Ups
40 Double Unders
Weight: 53/35
on the 5 min for 25 minutes
8 Calorie Bike
20 Russian KB Swings
30 Sit Ups
15 Attempts
Weight: 35/26
on the 5 min for 25 minutes
6 Calorie Bike
15 Russian KB Swings
20 Sit Ups
60 Single Unders
Weight: 26/18
WOD GUIDANCE & GOALS
Move FAST! Complete the calorie bike in less than :50 (scale to meet the time domain) then do the 20 swings unbroken. Recover on the sit ups doing one continuous set, then take one giant breath and relax your arms before trying to do the double unders unbroken. Target 3-3:30 per interval.
Post Intervals to Comments.
WOD: Sat 10.01.2022 “Keep Up”
NEWS
- TODAY Sat 10/1: Oly Class with Pancho at 9:30a
WOD
“Keep Up”
With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Muscle Ups
800 Meter Run
Weight: 315/205, 185/135
With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Chest to Bars
800 Meter Run
Weight: 225/155, 155/105
With a Partner
20 Deadlifts
1 Mile Run
20 Front Squats
1200 Meter Run
20 Muscle Ups
800 Meter Run
Weight: 185/135, 115/75
WOD GUIDANCE & GOALS
Grab your buddy and go! For the deadlifts and front squats, choose weights that require you and your partner to trade off in sets of five reps, sharing the 30 total reps however you’d like. The runs will be done 400 meters at a time, you go I go style. The mile and a half should not take more than 12-15 minutes, the mile no more than 8-10 minutes and the eight-hundred no more than 4-5 minutes. Scale meters to fit the time domains. Target 35 minutes.
Post Time to Comments.
OLYMPIC LIFTING
– foam roll lats, upper back, glutes, hamstrings and quads
2 Halting snatch deadlift + 2 Snatch pulls
7 sets at 90%
3×5 at 70%
4 sets at 70%
:02 Pause
3 rounds
:30 weighted plank
10 side bends/side
EVENT: 2022 Halloween Partner Throwdown
THROWDOWN + SOCIAL
THE DETAILS
WHEN: Saturday, October 29th from 8:30a-10:00a. Please RSVP on the sign-up sheet at the front desk by Monday 10/24
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
TEAMS
Frankenstein – Janice, Julia + Caroline
Mummy – Jim + Jen
Zombie – Katy + Neal
Witch – Megha + Rahul
Goblin – Katie + Erin
Skull – Amanda + Marina
Ghoul – Brie + Andrew
Werewolf – Libbi + James
Tarantula – David + Brian
Vampire – Jack + Pat
Jackolantern – Alissa + Lauren
Candy Corn – Brett + Eric
RIP – Marianne + Jess
Black Cat – Marisol + Alejandro
Bat – Uma, Finley + Rhea
Scary – Robyn + Sara M
Spooky – Lourdes + BAM
Haunted – Shaun + Gabbi
Creepy – Ana + Lynne
Frightening – Tony + Todd
Crawley – Dawn + Robin
Gorey – Jon + Hori
Boogie Man – Jim + Trish
Ghost – MaryBeth + Amy
WORKOUTS
WOD 1
AMRAP 6
Partner DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Weight: 95/65
Pairs will complete the AMRAP “you go, I go” style. Partner one will complete one full round of “DT” before partner two completes a round. Make sure on the deadlifts your hips open fully at the top, with your shoulders behind the bar. AFTER your twelfth deadlift is complete THEN you may go into your hang cleans, don’t do a clean (power clean) from the floor on that last rep. For the hang cleans, make sure your elbows pass the through to the other side of the bar and your legs and hips extend before the bar leaves your shoulders for the next rep. And for the jerks, they must be PUSH jerk, no splitting. Your score is total rounds.
WOD 2
50 Calorie Bike
50 Burpees over the Bar
50 Front Squats
Weight: 95/65
Pairs will complete the chipper by dividing reps/calories any way they’d like. Pairs must complete the bike before moving to the burpees, and the burpees before moving to the front squats. Only one person works at a time. For the burpees, you must take off and land with two feet, and for the front squats the crease of the hip must go below and knee with full extension of the hip and knee at the top. The cap is 10 minutes.
WOD 3 – The FINAL
TBA
*only 5 teams will advance!
WOD: Fri 09.30.2022 Snatch + Clean and Jerk
NEWS
- TOMORROW Sat 10/1: Olympic Lifting Class at 9:30a
- NEWSLETTER: Did you get our October Newsletter? If not, please let a coach know and we’ll send you one asap. We’ve announced a CLASS SCHEDULE UPDATE, OLYMPIC LIFTING CLASS, HALLOWEEN PARTNER THROWDOWN + SOCIAL
WOD
Snatch
10 x on the :90
10 x on the :90
WOD GUIDANCE & GOALS
TECHNIQUE Day! Coaches will help you breakdown the mechanics of the snatch, and clean and jerk. You’ll then perform one lift on the :90 for 10 rounds, ideally build in weight every set. If your mechanics start to break down, do NOT go up in weight, either stay at the same weight or even decrease the load to perfect your movement. Record your heaviest successful lifts.