Archive | November, 2015

Wednesday November 18, 2015

Workout of the Day:
“Warm up”
Run 400 meters
10 Muscle-ups or 20 Chest to Bar Pull-ups or 20 Strict Pull-ups
On the minute every minute for 8 minutes Snatch x 2 reps.
For time:
Run 1000 meters
100 Push-ups
135/95 pound Snatch, 10 reps

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Tuesday November 17, 2015

Workout of the Day:
“Recovery Back Squats”
6-6-6-6-6 use 45%-55% of your 1RM
7 rounds for time of:
95/65-lb. Power cleans, 7 reps
95/65-lb. Thrusters, 7 reps
7 Lateral Burpees over Bar

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Challenge Results

Congrats to everyone that completed the Fall Challenge! Overall, we saw a ton of inches, weight, and body fat loss and everyone crushed the Tabata Challenge WOD on the re-test. It was a hard decision to pick just one male and female winner! Please take a look at the winners below.

Fall Challenge Winners:
Natalie Lavis

Natalie lost 3.75 inches, 2.5% body fat, 7.5lbs, and added 40 reps onto her Tabata score!

 Wade Smith


Wade lost 4.5 inches, 1% body fat, 11lbs, and added 15 […]

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Monday November 16, 2015

Workout of the Day:
Take 15 minutes and work up to a 1 Rep Max Squat Clean
Five Rounds for time:
10 Deadlifts 225/155
10 Handstand Push-ups
2 Rope Climbs

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Saturday November 14, 2015

Reminder: If you are not participating in the Challenge, come join us for Open Gym from 7:30-9:00 A.M.
Please arrive by 8:30 A.M. at the latest to take care of measurements before the challenge WOD re-test!
Fall Challenge WOD Re-test: “Tabata”
Push Press 75/55
Box Jumps
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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Friday November 13, 2015

Workout of the Day:
Front Squat 3-3-3-3-3 (build to a heavy set)
Three rounds, 21-15- and 9 reps, for time of:
95/65-pound Thruster

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Thursday November 12, 2015

Workout of the Day:
“Active Recovery Day”
Run 200 meters
30 Double unders
Run 400 meters
40 Double unders
Run 800 meters
50 Double unders
Run 1 mile
*Compare to September 3, 2015

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Wednesday November 11, 2015

Workout of the Day:
Take 12 Minutes and work up to a heavyish Snatch with perfect form.  If your form breaks down take the weight back down.

For time:
10 Hang Power Snatches 95/65
50 Double Unders
8 Hang Power Snatches 95/65
40 Burpees
6 Hang Power Snatches 95/65
30 Knees to Elbow
4 Hang Power Snatches 95/65
20 Wall Ball 20/14
2 Hang Power Snatches 95/65
10 Front Rack Barbell Lunges 95/65

*Compare your time to your time on August 29th, 2014.

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Tuesday November 10, 2015

Workout of the Day:
Warm up:
For Time:
Run 400 meters
40 Push-ups
Squat Clean x 2 Reps on the Minute every Minute for 10 minutes.
Five Rounds For Time:
12 Chest to Bar Pull-ups
10 Power Cleans 155/105

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Monday November 9, 2015

Reminder: Our holiday hours for today will be Open Gym from 8am-10am only.
Workout of the Day:
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball
*Please remember to scale appropriately.


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