Month / October 2017

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  • WORKOUT OF THE DAY – TUESDAY 10/31

    Happy Halloween! “FRANKENHELEN” 21- Thrusters (95/65) 21- Pull-ups 21- KB Swings (USA) Rx (53/35) S (44/ 26) 400m Run 15- Thrusters 15- Pull-ups 15- KB Swings (USA) Rx (53/35) S (44/ 26) 400m Run 9- Thrusters 9- Pull-ups 9- KB Swings (USA) Rx (53/35) S (44/ 26)

  • WORKOUT OF THE DAY – MONDAY 10/30

    Agility Drills Stretch It Out MILE RUN FOR TIME: Then… BENCH PRESS: 5-5-3-3-3

  • WORKOUT OF THE DAY – THURSDAY OCTOBER 29

    400m Run 4 Sets Of: (Increase Wt. Ea. Set) 3- Push Press 8- One arm db row each side Followed By: 3 sets seated db floor press AHAP Fran-ish 21-15-9 Of: Thrusters (Bar Only) Ring Rows

  • WORKOUT OF THE DAY – FRIDAY 10/27

    500m Row Box Jump-A-Thon For Form And Height. 5min EMOM For Each: 5- Strict Pull-ups 10- Push-ups 10- Goblet Squats Rx (53/35) S (44/ 25) AMRAP 5:00 of “Cindy” 5- Strict Toes-to-Bar 35- Double-Unders

  • WORKOUT OF THE DAY – THURSDAY 10/26

    *B-WOD Happy B-Day David P. Stretch  It Out Deficit Squat Hold, Couch, Shoulder Capsule, Pigeon, Flossing, T-Spine: 5 ROUNDS FOR TIME OF: 32- Bulgarian Squats Rx (35/ 20) S (25/ 10) 10- Ring To Chest Pull Ups 26- AbMat Sit-ups Rest 1min in between rounds.

  • *SPECIAL EVENT ALERT* HALLOWOD 2017! – SUNDAY 10/29 AT 10AM

    Sunday Oct. 29th at 10AM = HALLOWOD 2017! Our 7th Annual COSTUMED WOD celebrates some FUN workouts and then the refreshing treats. Throw on some super bright colors and/or wear some headbands and leg warmers, but don’t miss it. 10am (Treats After)! Bring the fam as desired, there will be “LEGOS” and Movie “Hocus Pocus”…

  • WORKOUT OF THE DAY – WEDNESDAY 10/25

    500m Row Handstand Progression (Wall Walk, Switch Kicks, Free Standing) 12min. AMRAP 5min 5- Burpees 10- Hang Power Snatches (95/65) 15- Wall Ball (20/14) AMRAP 5min 5- Bar Jump Overs 10- Hang Power Snatches (95/65) 15- Air Squats

  • WORKOUT OUT OF THE DAY – TUESDAY 10/24

    400m Run BACK SQUAT: 5-3-1-1-1 … until failure then 3-3-3 @ 80%-90% of 1 rep max AMRAP 18:00 15- Box Jumps Rx (24/18) S (18/12) 12- Push Ups 9 Toes-to-Rings

  • WORKOUT OF THE DAY – MONDAY 10/23

    *B-WOD Happy B-Day Edwin V.  400m Run Deadlift w/ 3sec Pause (Shin) 3-3-3-3-3 For Time: 10- Cal Row 23-  Pull Ups 42- Push Press (Bar) 75- Double Unders 42- Push Press (Bar) 23- Pull Ups 10- Cal Row

  • WORKOUT OF THE DAY – FRIDAY 10/20

    Agility Ladder Drills Mobility, Mobility, Mobility 200m Row 8- Clean & Jerks 300m Row 6- Clean & Jerks 400m Row 4- Clean & Jerks 500m Row 2- Clean & Jerks 600m Row 1- Clean & Jerk 700m Row