WOD: Fri 10.11.2024 “The Groovy”
NEWS
- MONDAY 10/14 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“The Groovy”
33-27-21-15-9
Kettlebell Swing
300 Meter Run
Rest 2 Minute
Weight: 53/35
33-27-21-15-9
Kettlebell Swing
300 Meter Run
Rest 2 Minute
Weight: 35/26
33-27-21-15-9
Kettlebell Swing
200 Meter Run
Rest 2 Minute
Weight: 26/18
WOD GUIDANCE & GOALS
Today’s workout is interval based! So, what does that mean?? Go FAST! Complete one set of kettlebell swings (overhead) then run three hundred meters (:90). Record your interval as you rest for two minutes. Each interval should ideally be :10-:15 faster than the previous round.
Post Intervals to Comments.
WOD: Thu 10.10.2024 “West Coast”
NEWS
- MONDAY 10/14 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“West Coast”
10 Rounds
10 Wall Balls
10 DB Snatch
10/7 Calorie Bike
Weight: 20/14, 50/35
10 Rounds
10 Wall Balls
10 DB Snatch
9/6 Calorie Bike
Weight: 14/10, 35/20
10 Rounds
10 Wall Balls
10 DB Snatch
8/5 Calorie Bike
Weight: 10/6, 25/15
WOD GUIDANCE & GOALS
YES, a 10-rounder with NO rest! Find a moderately-uncomfortable pace from the beginning and try to hold it throughout the workout. Complete the wall balls and db snatch unbroken, then push your pace (60+ rpms) on the bike. Wall balls will take :30, the snatches will take about the same, and the bike no more than :50. Target 20 minutes
Post Time to Comments. Compare Scores HERE.
WOD: Wed 10.09.2024 “TikTok…ish”
NEWS
- MONDAY 10/14 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
“TikTok…ish”
AMRAP 15
15 Pull Ups
15 Push Ups
15 Box Jumps
Height: 24″
AMRAP 15
8 Pull Ups
15 Push Ups to Abmat
15 Box Jumps
Height: 20″
AMRAP 15
15 Ring Rows
15 Knee Push Ups to 1 Abmat
15 Step Ups
Height: 24/20″
WOD GUIDANCE & GOALS
A simple, bodyweight, triplet… with nowhere to rest! Chip away at the pull ups in sets of five, or ten and five. Drop down to push ups in the same sets as the pull ups, and by the end of the workout you may have to do sets of three reps. Finally, find a steady pace you can maintain on the box jumps. Spend about :30-:60 on each exercise. Target 7 rounds.
Post Rounds to Comments.
EVENT: 2024 Halloween Partner Throwdown
THROWDOWN + SOCIAL
THE DETAILS
WHEN: Saturday, October 26th from 8:30a-10:00a. Please RSVP on the sign-up sheet at the front desk by Wed 10/23
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
Mummy – Brian + Tim
Zombie – Erin + Katie
Witch – Clark + Lourdes
Goblin – Ted + Liz
Skull – Jonathan + Adam H
Ghoul – Jeannette + Jeff
Werewolf – Andrew + Adam A
Frankenstein – Rae + Janice
Vampire – Marianne + MaryBeth
Jackolantern – Brett + Eric
Candy Corn – Jen + Trish
RIP – Brendan + Rap
Black Cat –Amanda + Marina
Bat – Sara + K8
Crawley – Tony + Todd
Scary – Mariah + Cornish
THE WORKOUTS
WOD 1
3 Rounds
400 Meter Run
20 Deadlifts/Hang Cleans/Front Squats – 95/65
*cap 10 min
Run the 400 meters TOGETHER! You cannot start the barbell work until both teammates are back from the run. The first round, complete 20 deadlifts as a team. Each person must do 10 reps (they do not have to be consecutive reps.) After the second run the barbell movement will be hang cleans, and the third round will be front squats. Your score is your time.
WOD 2
25 Burpees
50 Meter DB Walking Lunges (50/25)
50 Straight Leg Sit Ups
*cap 13 min
Partner 1 completes the chipper, then partner 2 will follow. The burpees will be done under the pull up rig, at a bar that is at the tip of your middle finger with your arm fully extended overhead. Your chest must touch the ground and you must touch the bar overhead with both hands. For the lunges, the db will be held on either shoulder (not behind the neck or by the side.) The standard for the lunge is touching the back knee to the floor and passing through n extended hip/knee between each rep. You cannot use your hand on your opposite knee to assist with the lunge. There will be a 10 meter course you’ll lunge through five times. At the end of each length, fully step across the line and stand up before turning around and continuing to accumulate distance. For the sit ups, hands and shoulders must touch the ground over your head and you will touch your toes at the top (legs are fully extended.) Score is your total time for both teammates.
WOD 3
AMRAP 8
60 DB Hang Snatch 50/35
60 Calorie Row
60 1-Arm DB Thrusters
Share the reps! You and your buddy will partition the dumbbell hang snatch, the calorie row, and the 1-arm db thrusters anyway you’d like. You must complete all of the hang snatch before moving to the row, and all of the calories before the db thrusters. Score is total reps.
WOD: Tue 10.08.2024 Front Rack Lunges + Row
NEWS
- MONDAY 10/14 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
Front Rack Lunges
3 x 8, building
Row
2 x 1K
rest 4 min
Front Rack Lunges
3 x 8, building
Row
2 x 800
rest 4 min
Front Rack Lunges
3 x 8, building
Row
2 x 600
rest 4 min
WOD GUIDANCE & GOALS
HEAVY DAY! Even though we are lifting, expect to get a cardiovascular response from the eight alternating lunges. For your initial set, the weight should start to slow you down at rep four. For the second set, ideally add weight, and your tempo should slow around rep three. And for the final set, your overall pace will be slower than the previous, and every lunge will feel like WORK! Record your heaviest successful set.
Post Weight + Times to Comments. Compare Scores HERE.
WOD: Mon 10.07.2024 Clean Complex + “Opposites”
NEWS
- MONDAY 10/14 Indigenous People’s Day: We will have classes at 6:30a, Open Gym at 7:30a, 8:30a and 5:30p classes ONLY!
WOD
Clean Complex
7 x on the :90
2 Hang Squat Cleans + 2 Push Jerks
7 Rounds
3 Clean + Jerks
50 Double Unders
Clean Complex
7 x on the :90
2 Hang Squat Cleans + 2 Push Jerks
7 Rounds
3 Clean + Jerks
15 Attempts
Clean Complex
7 x on the :90
2 Hang Squat Cleans + 2 Push Jerks
7 Rounds
3 Clean + Jerks
60 Single Unders
WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the hang squat clean and the push jerk. Focus on the PULL UNDER for the hang squat clean, and the LOCKOUT on the jerk. You’ll then take seven attempts at building to a heavy complex, only adding weight if your mechanics are spot on.
Post Weight + Time to Comments. Compare Scores HERE.
WOD: Sun 10.06.2024 “The Carry”
WOD
“The Carry”
Heavy Object Carry
1 Hour for Distance
WOD GUIDANCE & GOALS
Thank you Street Parking for this physical and mental challenge. At 8:35, the timer will start. You’ll have ONE HOUR to move YOUR OBJECT as many meters as possible around the parking lot at Daybreak. Your object can be a heavy medball or slam ball, a plate, a sandbag, a backpack full of weights, etc,. How you hold the object is also your choice. The heavier, and more cumbersome the object, the more physical and mental stress you’ll overcome within the hour. Record your meters/miles
Post Weight + Distance to Comments.
WOD: Sat 10.05.2024 “Thx AlphaDog”
WOD
“Thx AlphaDog”
5 x on the 4 Minute
400 Meter Run
9-15-21-27-33 Thrusters
Weight: 95/65
5 x on the 4 Minute
300 Meter Run
9-15-21-27-33 Thrusters
Weight: 75/55
5 x on the 4 Minute
200 Meter Run
9-15-21-27-33 Thrusters
Weight: 55/35
WOD GUIDANCE & GOALS
At 3-2-1-GO, run four hundred meters in about two minutes. In the remaining time, complete nine thrusters. Those nine should be unbroken and you’ll have a minute or more to rest. The next round, you’ll do the same run, however you’ll add six thrusters. Continue to increase the number of thrusters until failure! If you fail a round, start back at nine thrusters, and continue to build again until the workout is over.
Post Intervals to Comments.
WOD: Fri 10.04.2024 Bench + Bike
WOD
STRENGTH
Bench Press
5×3, across
Bike Sprints
2 x (8 x :10on/:20 of0
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to a 9/10 effort for your working sets of three reps. You’ll maintain the same weight across for five sets. You should NEED to take two minutes between sets to fully recover before attempting your next set. Record your weights.
WOD: Thu 10.03.2024 “The Jam with a Twist”
WOD
“The Jam with a Twist”
EMOM 18
1 – 2x: 3 Hang Clean, 3 Jerks, 3 Front Squats
2 – 15/12 Calorie Row
3 – Rest
Weight: 135/95
EMOM 18
1 – 2x: 3 Hang Clean, 3 Jerks, 3 Front Squats
2 – 12/9 Calorie Row
3 – Rest
Weight: 115/75
EMOM 18
1 – 2x: 3 Hang Clean, 3 Jerks, 3 Front Squats
2 – 9/6 Calorie Row
3 – Rest
Weight: 75/55
WOD GUIDANCE & GOALS
Ohhh man this one is going to get spicy!! On minute one, complete TWO rounds of the barbell complex. Choose a weight for the complex that you can cycle for one round (9 movements) unbroken, drop the bar for a quick break, then complete the second round. You should have about :20-:30 of rest before the row. Scale the row to fit within the minute, and then you get to REST before the next round. Post weight/cals to comments.
Post Mods to Comments. Compare Scores HERE.