Monday - New Years Eve

The gym will be open from 4:00pm - 6:00pm.  Just so we are clear as to what “Open Gym” means for tomorrow.. here is the WOD to celebrate the New Year.  The gym will be open at 4:00 and a warm up will be posted on the whiteboard.  I will be there to help you get warm and get started on the WOD.  You are free to do any extra work you would like and start the WOD at whatever time you would like as long as you leave enough time to finish your workout as the gym will close at 600.  We are doing our best to accommodate as many people as possible with our limited schedule tomorrow!!!

Friday 12/28

“Open 11.1/14.1”

Amrap 10

30 double unders

15 power snatch 75/55

Thursday 12/27

Wod

Partner Rowing

5000 meters

Split meters however

Resting partner alternates between plank and handstand hold

Strength

5 supersets 

5 bench press

5-10 strict pull ups

Wednesday 12/26

Regular Schedule for the rest of the week!

Wod

Part 1

Amrap 12

20 wall ball 20/14

10 box jump 24/20

Rest 5 min

50-40-30-20-10

Russian kettlebell swing (pick load)

Abmat sit up 

Monday - Christmas Eve

We only have one class today at 8:30.  The gym will open at 8:00.  We will go over the workout and warm up at 8:30.

Wod

For Time - Split reps with partner throughout the whole workout

Part 1:

Partner Murph

Then immediately into

Partner Isabel and Grace “IsaGrace”

Friday12/21

“12 Days of NorBeau Christmas”

We will run a regular schedule all day, however, if you can make it to 6:00pm we will doing the Wod as a community.  Christmas party to follow!! 

Thursday 12/20

Wod

For Time

400m run

80 dumbbell snatch 50/35

60 single arm dumbbell push press 50/35

40 box jump over 24/20

400m run

Wednesday 12/19

Wod

Amrap 20

1 min pinch grip plate hold 25/15

25 sit ups

40’ handstand walk or 1 min handstand or plank hold

Tuesday 12/18

Wod

Emom x 20

3 tng power clean + 3 front squat

Goal is to use the same weight across all sets

Monday 12/17

Wod - Rx

Amrap 15

50 double unders 

40 air squats

50 double unders

30 pull ups

50 double unders

20 push ups

Wod - Scaled

Amrap 15

50 single unders

40 air squats

50 single unders

30 jumping pull ups

50 single unders

20 knee push ups

Friday - Christmas Party 

6:00 - “12 Days of Christmas”

Gift exchange to follow workout, bring something if you would like to participate.  

Bring your favorite dish and we will hang out socialize afterwards.

Monday - Christmas Eve - 

One class at 8:30 ONLY. The gym will be open from 8:00 - 10:00.  A “fun” partner Wod will be programmed!!

Tuesday - Christmas - CLOSED

Regular Schedule the rest of the week

Friday 12/14

Option A

“Amanda”

9-7-5

Muscle 

Snatch 135/95

Option B

5 RFT

5 snatch

10 pull ups

10 dips

Thursday 12/13

Wod

4 rounds each for time

20/17 cal row

12 burpee box jump over 24/20

16 T2B — hanging knee raises

Wednesday 12/12

8 RFT 

200m run

15 wall balls 20/14

10 push ups

Tuesday 12/11

Strength

3 sets across

Clean pull + hang clean + jerk

Wod - Rx

2 RFT 

100 double unders

20 clean and jerks 135/95

Wod - Scaled

2 RFT 

100 single unders

20 clean and jerk (pick load)

Monday 12/10

Amrap 20

30 goblet squat 53/35

30 abmat sit ups

60’ hs walk

Sub 6 wall walks for handstand walks

Friday 12/7

“Weightlifting Friday”

Deadlift 4 x 10 

Hang power clean 4 x 10

Push Jerk 4 x 10

All sets for each movement at the same weight. Weight can change between movements. Rest 1 min after each set and 3 min after each movement.

Thursday 12/6

Wod

10 rounds - For Total Reps

30 sec: air squats

30 sec rest

30 sec: box jump over

30 sec rest 

Wednesday 12/5

Wod

10 x 300/250m row

Alternate back and forth with partner

Each partner will do 10 rounds 

Tuesday 12/4

Wod - Rx

40-30-20-10

Dumbbell snatch 

20-15-10-5

Ring dip

Wod - Scaled

40-30-20-10

Dumbbell snatch

20-15-10-5

Push ups 

Monday 12/3

Wod - Rx

Amrap 15

200m run

15 T2B

15 Thrusters 95/65

Wod - Scaled

Amrap 15

200m run

15 hanging knee raises

15 Thruster

Friday 11/30

“Weightlifting Friday”

Power Snatch

5 x 6

Thursday 11/29

Wod

7 rounds

Work to accumulate as many reps as possible

1 min double unders or single unders

1 min rope climbs or ring row

1 min alternating pistols or walking lungs

Wednesday 11/28

Wod

For Time

Run 200m

Rest 30 sec

Run 400m 

Rest 1 min

Run 600m

Rest 1:30

Run 800m

Rest 2 min

Run 600m

Rest 1:30

Run 400m

Rest 1 min

Run 200m

Tuesday 11/27

Strength

Emom x 10

3 push press 

Wod

Buy in 

50 Abmat sit up

Then,

3 rounds

15 hang power clean

15 hspu

Then,

50 Abmat sit up 

Rx 135/95

Scaled 115/75

Scale hspu to push press at same weight

Monday 11/26

Wod

5 rounds

2 min on 2 min off

20/17 row calories

7 deadlift 225/155 — 155/105

Max bar facing burpee

Friday 11/23

“The Sampler”

For Time

400m run

Then, 5 rounds

5 pull 

10 push up

15 squats

Then, 4 rounds

8 hspu

15 kbs 53/35

Then, 3 rounds

15 box jump 24/20

15 t2b

Then, 2 rounds

20 wall ball 20/14

30 Abmat sit ups

Then, 1 round

50 burpee

Then,

400m run

The gym will be open at 8:15, we ready to workout in one of the following heats

9:00

9:30

10:00

The warm up will be posted in the board... ENJOY!!

Wednesday 11/21

Partner WOD

Split reps

Amrap 20

100 burpee box jump over 24/20

100 shoulder to overhead 135/95

100 chest to bar pull ups

Scale the weight back if needed

Scale to regular pull ups or banded pull ups

Tuesday 11/20

Wod

Tabata Row calorie

Strength

Front

5 x 3 climbing

Front rack reverse lunge

3 x 12 

Monday 11/19

“Recovery WOD”

5 rounds

40 sec on 20 sec off

Double under

DB snatch

Toe to bar

Score is the least number of reps in any round

Friday 11/16

Strength

Every 2 min x 5

5 front squat 

Wod - Rx

4 RFT 

15 hang squat cleans 115/80

30 push ups

Wod - Scaled

4 RFT 

15 hang squat cleans 95/65

30 push ups 

SATUDAY SCHEDULE 

NO 8:30 CLASS!!

10:00 class as scheduled 

Connors going away party at 4:00!

Thursday 11/15

Wod - Rx

Amrap 15

30 double under

15 chest to bar pull ups

30 Abmat sit ups

Wod - Scaled

Amrap 15

60 single under

15 pull ups

30 Abmat sit ups

Do jumping pull ups if needed

Wednesday 11/14

Strength

Overhead Squat

5 x 4

Wod

Amrap 12

12 overhead squat (at 55% of your last set from above)

12 box jump 24/20 (jump up, step down, no rebounding)

Tuesday 11/13

Wod - Rx

10 RFT 

7 burpee

7 K2E

Wod - Scaled

10 RFT 

7 burpee

7 hanging knee raises

Monday 11/12

Wod - Rx

3 RFT 

40 wall ball 20/14

20 power snatch 115/80

10 muscle ups

Rest 3 min

Scale to BarMu, muscle up transitions, or chest to bar

Wod - Scaled

3 RFT 

40 wall ball

20 power snatch 95/65

10 jumping chest to bar pull ups 

Rest 3 min

Friday 11/9

Strength 

Emom x 10 (add weight each minute)

1 power clean + 1 low hang PC + 1 hang PC + 1 hang clean

Wod - Rx 

For Time

60 deadlift 155/105

45 front squat 155/105

30 shoulder to overhead 155/105

Wod - Scaled 

For Time

60 deadlift 115/75

45 front squat 115/75

30 shoulder to overhead 115/75

Thursday 11/8

Partner Wod

Amrap 20

20/15 cal row or 15/12 cal bike or 20/15 cal ski

You will alternate back and forth with a partner accumulating as many reps as possible

Wednesday 11/7

Wod

4 rounds

50 double unders

16 dumbbell front rack lunge 50/35

Rest 1 min between Amraps

Tuesday 11/6

Strength

Back Squat 3 x 5

Wod - 6 min cap

21-15-9

Cal row

Burpee box jump over 24/20

Monday 11/5

Pick your poison today!! Both versions are difficult!

“Eva”

5 RFT

800m run

30 kbs 70/53

30 pull ups 

“Partner Eva”

5 RFT

800m run

30 kbs 70/53

30 pull ups

Split reps evenly, scale the weight of the kbs and use a band if needed for pull ups

Connor’s going away party!!

Saturday, Nov 17 at 4:00pm

Working out and then hanging out after!!  Bring any and all the food and drinks you want!!  Connor is programming what we do so be prepared for anything.  Let’s have some fun and celebrate what has been a good last 4 years and wish Connor good luck in the future!!

Friday 11/2

Strength 

Find a 3 rep 

hang power clean

Wod 

Amrap 7

Max wall balls

With 7 hang power cleans at minutes 0,1,2,3,4,5,6

Thursday 11/1

Wod - Rx

For Time

30 T2b

15 burpee

20 T2b

15 burpee

20 T2B

15 burpee

Rest 2 min

50 KBS 53/35

15 burpee

50 KBS 53/35

15 burpee

Wod - Scaled

For Time

30 Sit up

15 burpee

20 Sit up

15 burpee

20 Sit up

15 burpee

Rest 2 min

50 KBS (pick load)

15 burpee

50 KBS (pick load)

15 burpee

Wednesday 10/31

Double Under Test

Amrap 2 - Max double unders 

Wod

For Time

50/40 cal row

40 double unders

40 front squat 115/75

40 double unders

40 front squat 115/75

40 double unders

50/40 cal row

We will scale double unders today with lateral bar hops.  No single unders.

Tuesday 10/30

“Weightlifting Tuesday”

Emom x 5

5 tng power snatch

Rest 2 min

Emom x 5

3 tng power snatch

Rest 2 min

Emom x 5

1 power snatch

Monday 10/29

“Moore”

Amrap 20

1 rope climb

400m run

Max rep hspu

Scale the rope climb with 7 strict pull ups and scale the hspu with box hspu.  

If a max set of hspu for you is less than 5 reps, then I want to you to do a max set of hspu each round and then immediately do a max set of box hspu.  Only the hspu will count for your score but I want you to get some more work in using the box.  

Friday 10/26

Wod

Amrap 13

7 clean and jerk

14 pull ups

21 sit ups

Thursday 10/25

Wod

4 RFT 

400m run

200m farmers carry 50/35

Wednesday 10/24

“Filthy 50”

For Time - Rx - 40 min cap

50 box jump 24/20

50 jumping pull ups

50 kettlebell swing 35/26

50 walking lunge

50 knees to elbows

50 push press 45/35

50 back ext / banded good morning

50 wall balls 20/14

50 burpee

50 double under

“Dirty 30

For Time - Scaled - 40 min cap

30 box jump 24/20

30 jumping pull ups

30 kettlebell swing 35/26

30 walking lunge

30 knees to elbows

30 push press 45/35

30 back ext / banded good morning

30 wall balls 20/14

30 burpee

30 double under

Tuesday 10/23

Wod - Rx

“JT”

21-15-9

Handstand push up

Ring dip

Push up

Wod - Scaled

21-15-9

Box hspu

Ring dip negative

Push ups

Monday 10/22

6 RFT 

15/12 cal row

15 thruster 95/65

Rest 1 min

Friday 10/19

“Weightlifting Friday”

Emom x 20

Squat clean

Then

Squat clean and jerk 

So every minute you will do a squat clean, drop and reset, then do a squat clean and jerk.  Pick weights.