Halloween! 10/31/140

 

 

 

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And Happy BDay Sara!! (You get 2 picture days in a row for being a Halloween baby!)

REMINDER! Come to WOD in costume!! Also, there are no 5pm and 6pm classes. Go enjoy some Halloween fun!!!

Workout of the Day
Skill Day! Pick a skill and smash it!
then
“Nightmare”
20 Minute AMRAP
15 Man Makers (55/35)
15 Dumbell hang cleans (55/35)
15 Dumbell Shoulder to overhead (55/35)

Post your scores to the Whiteboard.

Thursday 10/30/140

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Sara

Workout of the Day
Strength – Strict press – 5×5 – Increase weight each set
then
3 Rounds
20 Kettlebell Swings (24/16)
15 Box Jumps (24/20)
10 Alternating Goblet Lunges (24/16)

Post your scores to the Whiteboard.

Wednesday 10/29/140

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Happy BDay Joe!!!!

Workout of the Day
Strength – Back Squat – 4×3 – Increase weight each set
then
12 Minute AMRAP
5 Overhead Squats (115/75)
10 Pullups
15 Lateral Jumps Over the Bar

Post your scores to the Whiteboard.

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Hey all! This Friday the 31st (Halloween) we will not be having a 5 or 6PM WOD so that everyone can enjoy scaring little children or whatever festivities it is you enjoy on that day, all other classes will be held as usual. BUT don’t just show up! Show up and WOD with us in your costume. We all had a great time last year doing this so this year is the time to totally outdo yourselves!!

Tuesday 10/28/140

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- Krista getting after pull-ups!!

Workout of the Day
15 minutes to work up to a 1RM Power Clean
then
Double “Grace”
60 Power Clean & Jerks (135/95)

Post your scores to the Whiteboard.

Monday 10/27/140

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- Brian

Workout of the Day
Skill day! Take 15 min to hammer on a skill you’re not skilled at…YET! Use your coaches for input
then
21-18-15-12-9
Burpees
* do 40 double unders between rounds

Post your scores to the Whiteboard.

Friday 10/24/140

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Tim – Knee Injury? Do some curls

Workout of the Day
Strength – Overhead Squat – Find your 1 rep max within 15 minutes
then
4 Rounds
12 Snatch (75/55)
12 Box Jump (24/20)

Post your scores to the Whiteboard.

Thursday 10/23/140

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Becks is back!

Workout of the Day
Mobility – 3 position banded hamstring & couch stretch
then
7 Rounds
10 Deadlifts (155/105)
10 Pushups
30 Double Unders

Post your scores to the Whiteboard.

Wednesday 10/22/140

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Workout of the Day
Skill day!! Pick a skill and work on it for 15 minutes
then
10 to 1
Toes to Bar
Shoulder to Overhead (135/95)

Post your scores to the Whiteboard.

Tuesday 10/21/140

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Riese

Workout of the Day
Power – 10 minutes to reach a 1rm height box jump
then
800m run
then
3 rounds
40 wallballs
20 pullups
then
800m run

25 minute cutoff

Post your scores to the Whiteboard.