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Archive | October, 2018

Wednesday October 31, 2018

Workout of the Day:
Warm Up:
Run 400 Meters
20 Empty Bar Overhead Squats
Then:
On a running clock for 20 minutes,
Run 1 Mile
Then in the remaining time, complete as many rounds as possible of:
8 Overhead Squats (95/65)
8 Chest to Bar Pull-ups
20 Sit-ups

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Tuesday October 30, 2018

Workout of the Day:
50-40-30-20-10 reps for time of:
Burpees
KB Swings 53/35

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Monday October 29, 2018

Workout of the Day:
On the minute every minute for 8 minutes: 1 Power Clean + 1 Front Squat + 1 Push Press.
Then:
For Time:
Row or Run 800 meters
15 Handstand Push-ups
14 Front Squats (135/95)
150 Double-unders
15 Handstand Push-ups
10 Front Squats (155/105)
Run 200 meters
15 Handstand Push-ups
6 Front Squats (185/125)

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Saturday October 27, 2018

Just a reminder that the Challenge re-test will be taking place at 9am! Also, remember to arrive early to get your measurements, weight and body fat taken before the re-test. If you did not participate in the Challenge, please join us for a workout at Open Gym from 7:30am to 9am.
Workout of the Day:

“Challenge WOD”
As Many Rounds As Possible in 14 minutes:
12 Hang Power Cleans 95/65
12 Wall Ball Shots 20/14
8 Pull-ups
8 Box Jump Overs 24/20

 

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Friday October 26, 2018

Workout of the Day:
Bench Press 5-5-5-5-5 @ 65-70% of 1 Rep Max
Then:
For time:
Row 1000 meters
Then:
5 Rounds of:
15 Push-ups
16 Weighted Step-ups
*choose your own load for the weighted step-ups.

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Thursday October 25, 2018

Workout of the Day:
4 Rounds for time:
Run 400 meters
20 Shoulder to Overhead 115/75
15 Toes to Bar

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Wednesday October 24, 2018

Workout of the Day:
On the minute every minute for 8 minutes: 1 Power Snatch + 2 Overhead Squats
Then:
7 Rounds for Time:
5 Power Snatches (135/95)
13 Wall Balls (20/14)

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Tuesday October 23, 2018

Workout of the Day:
5 Rounds for time:
8 Power Cleans (135/95)
40 Double-unders
5 Ring Muscle-ups

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Monday October 22, 2018

Workout of the Day:
Back Squat 3-3-3-3-3 @ 70-75% of 1RM
For Time:
40 Kettlebell Swings (53/35)
30 Overhead Lunges (45/25)
25 Burpees
15 Thrusters (135/95)
Run 800 Meters
15 Thrusters (135/95)
25 Burpees
30 Overhead Lunges (45/25)
40 Kettlebell Swings (53/35)

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Saturday October 20, 2018

Just a reminder that we will be running two workouts tomorrow: a beach WOD at Governor’s Beach at 8am and our normal gym WOD at 9am! We will have our normal open gym hours too.
Workout of the Day:
Beach Wod:
In teams of 2, with 1 partner working at a time, complete as many rounds as possible in 18 minutes of:
Swim 50 Meters
50 Meter Wheelbarrow walk
16 Lunges
10 Burpees over Partner
Class Wod:
In teams of two, one partner working at a time, complete the […]

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