• INTERNAL TEAM THROWDOWN & SOCIAL: THIS Saturday at 1pm. Social at 3pm. There will be TWO classes in the morning for anyone who can’t make the competition workouts: 7a and 9a (no 8am class).

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups

WOD Guidance & Goal: Fight to do every round of kettlebell swings unbroken. The pull ups get “grippy” after the kettlbell swings, try to do bigger sets to start then chip away at fast singles. Aim to finish in 8-12 minutes.

Post Time to Comments. Compare scores HERE.

EMOM 10
3 clean and jerks 75%

EMOM 10
2 clean and jerks 80-85%

EMOM 10
1 clean and jerk 95%

• INTERNAL TEAM THROWDOWN & SOCIAL: THIS Saturday at 1pm. Social at 3pm. There will be TWO classes for anyone who can’t make the social, 7a and 9a.
• TODAY 10/31: On Halloween there will be NO Teen class or 6:30p class

“Snap Backs & Tattoos”
AMRAP 18
With a partner
15 Box Jumps (24/20)
12 V-Ups
9 Dumbbell Hang Cleans (50/35)
*alternate full rounds

WOD Guidance & Goal:  Partner 1 completes 1 full round before Partner 2 can go. Target 6 rounds each.

Post Total Rounds to Comments.

30 minutes
sprint :10 at top of every minute.

• INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
• WED 10/31: On Halloween there will be NO Teen class or 6:30p class

“Slight Work”
15-12-9
Thrusters (135/95)
Muscle Ups

WOD Guidance & Goal:  Choose a weight for the thrusters you can do 5 reps in a row but then have to put the bar down. For the muscle ups (rings) scaling options include; bar muscle ups, transitions on the rings from a kneeling position, or strict pull ups (chest to bar if you’ve got them). Target 10-12 minutes.

Post Time to Comments.

below the knee hang snatch + hang snatch
5×2 reps at 80%

Hang snatch
5×1 at 85%

snatch balance + 3 ohs
5 sets

• INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
• NEXT WED 10/31: On Halloween there will be NO Teen class or 6:30p class

Power Snatch
3-3-3, across

“Options”
15-12-9-6-3
Power Snatch (95/65)
Row for Calories

WOD Guidance & Goal:  For the snatch, work up to 80-85% of your 1 rep max and hold that weight across for 3×3. Then for the metcon, use 50-60% of your 1 rep max (should feel very light) and try to go unbroken. Target sub 10 minutes. 

Post Weight + Time ore to Comments. Compare scores HERE.

800m, 1 min rest
2x400m, 1 min rest b/w

600m, 1 min rest
2x300m, 1 min rest b/w

400m, 1 min rest
2x200m, 1 min rest b/w

200m, 1 min rest
2x100m, 1 min rest b/w

7:30p

• TOMORROW HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
• WED 10/31: On Halloween there will be NO Teen class or 6:30p class
• INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.

“Ninja Wind”
AMRAP 4:
5 Bar Muscle Ups
5 Front Squats (185/135)

Rest 2 minutes

AMRAP 4
125 Double Unders
10 Shoulder to Overhead (185/135)
Max Toes to Bar in Remaining Time

WOD Guidance & Goal:  For part 1, do 10 chest/chin over bar pull ups as a scale for bar muscle ups and  front squats should be unbroken but difficult (75% 1 rep max). Target 2-3+ rounds. Part 2, 125 singles or 30 attempts at double unders. Get at least 3-5 shoulder to overhead before having to put the bar down (around 80-85% 1 rep max). Target 12+ toes to bar

Post Reps + Reps to Comments. Compare scores HERE.

• INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
• HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
• NEXT WED 10/31: On Halloween there will be NO Teen class or 6:30p class
• SWEATPANTS: We’re getting joggers/sweatpants! There are samples to try on at Wayland + Acton. Please choose a style/size/brand and make note of your choice(s) on the sign up sheet at the front desk by Friday 10/26

“Open 18.4b”
21-15-9
Deadlift (315/205)
50′ Handstand Walk

WOD Guidance & Goal:  The weight for the deadlifts should be around HEAVY (80% of your 1 rep max). OR, You should be able to string together 3-5 reps but NOT be able to get 10 in a row. Handstand walk scale will be 5 wall walks. 

Post Time to Comments.

10 x 100m on the 1 min

• INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
• HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
• NEXT WED 10/31: On Halloween there will be NO Teen class or 6:30p class
• SWEATPANTS: We’re getting joggers/sweatpants! There are samples to try on at Wayland + Acton. Please choose a style/size/brand and make note of your choice(s) on the sign up sheet at the front desk by Friday 10/26

“Perfect Occasion”
50 Calorie Bike
then
3 Rounds
5 Hang Cleans (185/135)
50 Sit Ups
then
50 Calorie Row

WOD Guidance & Goal:  xComplete Bike in 3:30-5 minutes. Choose a weight you can cycle 3 reps in a row (heavy). Push pace on the sit ups. The row is the last exercise, get after it (2:30-4 min). Target 12 minutes. 

Post Time to Comments.

6:30p

8 sets
2 Clean and Jerks
85-90%

Build to heavy 3 cleans pulls

• INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
• HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
• NEXT WED 10/31: On Halloween there will be NO Teen class or 6:30p class
• SWEATPANTS: We’re getting joggers/sweatpants! There are samples to try on at Wayland + Acton. Please choose a style/size/brand and make note of your choice(s) on the sign up sheet at the front desk by Friday 10/26

Back Rack Lunges
3×3, across

“Somewhere To Run”
10 Rounds:
200 Meter Run
7 Knees to Elbow

WOD Guidance & Goal:  Back rack lunges should be heavy. Take :90-2 min between sets to recover. Run 200’s at 1 mile PR pace and fight to go unbroken on knees to elbow. Target 15 minutes.

Post Weight and Time to Comments. Compare scores HERE.

3x1k, 2 min rest

• INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
• HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
• NEXT WED 10/31: On Halloween there will be NO Teen class or 6:30p class
• SWEATPANTS: We’re getting joggers/sweatpants! There are samples to try on at Wayland + Acton. Please choose a style/size/brand and make note of your choice(s) on the sign up sheet at the front desk by Friday 10/26

“Last Request”
3 Rounds:
750 Meter Row
25 Dumbbell Ground to Overhead (45/35)
15 Ring Dips

WOD Guidance & Goal:  Row at your 2k pace (men around 1:45/500m and ladies around 2:05/500m). For the Dumbbell ground to overhead, do clean and jerks. OR squeeze dumbbells together and use your hips like a kettlebell swing to get them overhead. Do them in sets of 5-10. Ring dips, do a bigger set to start then chip away without reaching failure. Target 25 minutes for this grinder!

Post Time to Comments. Compare scores HERE.

Snatch
EMOM 10
3 at 65%

Snatch
EMOM 10
2 at 75%

Snatch
EMOM 10
1 at 85%