WOD – October 31, 2014

A.

Turkish Get Ups

B.

Halloween WOD

Mystery Time AMRAP

Run as many rounds of the following ladder in the mystery time:

1 Zombie Wakeup (+1 per round)
1 Zombie Escape
1 Zombie Terror (+1 per round)
1 Zombie Return

By |October 30th, 2014|WOD|0 Comments

WOD – October 30, 2014

Our 5:30pm class will be cancelled on Friday, October 31 – so that folks can enjoy Halloween evening together.

A.

Hang Power Clean – Build to a heavy single

B.

3 Rounds for Time (@75% of “A”):
10 Deadlifts
8 Hang Power Clean
6 Front Squat
4 Shoulder to Overhead

By |October 29th, 2014|WOD|0 Comments

WOD – October 29, 2014

A.

Hang Power Snatch – Build to a heavy single

B.
In teams of two:
4 Rounds for Time of:

30 WB Partner Situps
20 Burpee over Partner
10 Partner Air Squats
200M Run

By |October 28th, 2014|WOD|0 Comments

WOD – October 28, 2014

A.

Back Squat – 6 @ 70%, 4 @ 75%, 4 @ 80%, 2 @ 90%, 1 @ 95%

If no 1RM has been established, use the same rep count but only increase load as comfortable and with coaching approval

B.

For time:

1000M row followed immediately by :

Three rounds of:
30 DU
20 KB Swings
10 | 5 HSPU (or 10 PP at […]

By |October 27th, 2014|WOD|0 Comments

WOD – October 27, 2014

A.

E2M for 10 minutes, 3 Push Presses at 80% of 1RM

B.

Four rounds of:
Against a 4 minute running clock, complete as many rounds and reps as possible of:
5 Pull-Ups
10 Push-Ups
20 Sit-Ups
30 Squats

Rest 2 minutes between sets, and pick up the next set where you left off.

By |October 26th, 2014|WOD|0 Comments

Meet Molly

By |October 24th, 2014|Blog|0 Comments

WOD – October 24, 2014

A.

FS:  1×6 @ 70%, 1×6 @ 75%, 1×4 @ 80%, 1×4 @ 85%
If no 1RM has been established, use the same rep count but only increase load as comfortable and with coaching approval

B.

10 Min running clock
500M Row then:
AMRAP
10 Dips
20 Double Unders

By |October 23rd, 2014|WOD|0 Comments

WOD – October 23, 2014

 A.

E2M for 10 mins, 2 jerks – add 5% (75%) to last week if you had great form and no misses, otherwise 5 x 2 @ 70%

B.

8 Min AMRAP
5 TTB | 10 Situps
10 OH Walking Lunges (45/35)

By |October 22nd, 2014|WOD|0 Comments

WOD – October 22, 2014

A.

Hang Power Clean – Build to a comfortable double

B.

In teams of two, complete six rounds with only one partner working per round:

20 KB Swings (70/53)
10 Burpeees
200M Run

By |October 21st, 2014|WOD|0 Comments

Meat, Potatoes & Fun

Meat, Potatoes and fun.  From time to time, folks ask us “What’s your programming?  Outlaw or Invictus?”  When we answer “Neither.  It’s our own,” they often look at us like we’ve suggested Fruit Punch is the best flavor of Gatorade (which everyone knows is completely untrue).

Yes, we do all our […]

By |October 21st, 2014|Blog|0 Comments