Wednesday 11/1

Wod

3 RFT 

400m run

21 burpee

50 double unders

Tuesday 10/31

Amrap 20

4 muscle ups

8 dumbbell Power clean 50/35

12 dumbbell front rack lunge 50/35

Scaling the muscle ups

1. Do bar muscle ups or banded bar muscles 

2. 8 pull ups

Monday 10/30

Wod

Every 5 min for 5 sets

20/17 cal row - Pick calories to finish under 1:15

20 KBS - Pick weight to go unbroken

20 push jerk 95/64

Friday 10/27

Wod

Amrap 15

15 wall ball 20/14

20 kettlebell swings 70/53

15 box jumps 30/24 

NorBeast Games this Saturday, we will have a judges meeting Friday at 6:30.  We will need as many judges and volunteers as we can get. Volunteers will just need to be there by 7:30am Saturday morning.

Thursday 10/26

Wod

For Time - split reps with a partner

2000m row

75 hang power clean 135/95

150 push ups

75 hang power clean 135/95

2000m row

Wednesday 10/25

Front Squat

6-5-4-3-2

Amrap 10

10 front squat 135/95

10 pull ups - go c2b if possible 

Tuesday 10/24

Wod

Amrap 20

300m shuttle run (50 out and back)

30 abmat sit ups

15 double dumbbell shoulder to overhead 50/35

NorBeast Games this Saturday, we will have a judges meeting Friday at 6:30.  We will need as many judges and volunteers as we can get. Volunteers will just need to be there by 7:30am Saturday morning.

Monday 10/23

Wod

3 RFT 

75 double unders

15 power snatch 95/65

10 burpee pull ups

NorBeast Games this Saturday, we will have a judges meeting Friday at 6:30.  We will need as many judges and volunteers as we can get. Volunteers will just need to be there by 7:30am Saturday morning.

Friday 10/20

Wod

4 RFT 

30 KB snatch 53/35

15 T2B

30 KB push Press 53/35

So..

15 snatches right arm

15 snatches left arm

15 toe to bar

15 push Press right arm

15 push Press left arm

Thursday 10/19

“Bring a Friend Day”

Option A

“Kelly”

5 RFT - 35 min cap

400m run

30 box jumps 24/20

30 wall balls 20/14

Or

Option B

“Mini Kelly”

3 RFT

400m run

30 box jumps 24/20

30 wall balls 20/14

Wednesday 10/18

“Weightlifting Wednesday “

1. Muscle Clean + Strict Press (3+3)x 4

2. Clean Pull + Clean+ Jerk: (1+2+1)x 2, (1+1+1) x 3 sets. Move up in weight each set.

3. Push Press: Quickly work up to a heavy set of  3

Tuesday 10/17

Wod

Amrap 25

30 cal row

15 burpees 

Partner up and alternate each exercise with one person working and one person resting.

Scale calories to something that can be completed in 1:30

Monday 10/16

“Diane”

21-15-9

Deadlift 225/155

HSPU

Sub with dumbbell strict press if hspu are not an option. Then Post wod accumulate 30 pike hspu off of a box if you want to work towards getting hspu.

Hold the standard on hspu. Going fast but not finishing your reps with arms extended, heels against the wall and toes pulled back means nothing.

Friday 10/13

Wod

5 RFT 

100m dumbbell farmers carry 50/35

20 push-ups on dumbbells

10 dumbbell push Press 50/35

Thursday 10/12

Weightlifting Thursday - It’s a thing

Emom x 10

5 tng power snatch

Emom x 10

3 tng power clean

Wednesday 10/11

Wod

For Time

50/40 cal row

100 double unders

800m medball run

100 double unders

50/40 cal row

Fitness

Tuesday 10/10

Wod

Amrap 17

400m run

15 T2B

10 devils press 50/35

Monday 11/9

Wod

“Nasty Girls”

3 RFT 

50 air squats

7 muscle ups

10 hang power clean 135/95

As a sub for ring muscle ups. You can scale the number back or do bar or banded bar muscle ups.

If you don’t have muscle ups yet, sub 14 pull ups and 21 push ups.

Friday 11/6

Wod

Emom x 20

1. 200m run

2. 10 - 15 thrusters 95/65

3. 20 ab mat sit ups

4. 30-60 ft hs walk or 2 wall walks

Thursday 11/5

“Bring a Friend Day”

Amrap 20

5 chest to bar pull ups

10 wallballs 20/14

15 KBS 53/35

Sub regular pull ups or ring rows

Wednesday 11/4

Weightlifting Wednesday 

1. Every 2:30 x 5

2 pause front squat + 2 regular front squats

Start somewhere around 65% of your front squat max and you can climb each set or stay the same weight

2. Every 2:00 x 5

Power clean + push jerk + split jerk

Pick a medium weight and hit for all 5 sets. Focus on consistency in the dip and drive in the jerks.

Tuesday 11/3

Wod

5 rounds

40s on 20s off

Target burpees

Single arm KB overhead walking lunge 70/53

Row calories 

Score is the least amount of reps you get in any round

Monday 10/2

Strength 

Tempo Back Squat 5 x 3

3 seconds on the way down, 2 seconds in the bottom 

Don't go so heavy you can't keep tempo

Wod

4 RFT 

15 hang power snatch 95/65

30 double unders