Sunday, September 30, 2018

Monday 10/1

Wod - Rx
3 RFT 
400m run
75 air squats
60’ handstand walk

Wod - Scaled
3 RFT 
400m run
75 air squats
6 wall walks




Thursday, September 27, 2018

Friday 9/28

Wod - Rx
Amrap 10
75 double under
5 BarMu
10 double kettlebell clean and jerk 53/35

Wod - Scaled
Amrap 10
75 single under
10 evil wheels
10 double kettlebell clean and jerk




Wednesday, September 26, 2018

Thursday 9/27

Wod - Rx
5 RFT 
7 deadlift 225/155
12 toe to bar

Wod - Scaled
5 RFT 
7 deadlift 185/125
12 toe to kettlebell




Tuesday, September 25, 2018

Wednesday 9/26

Wod
“Griff”
For Time
800m run
400m run backwards
800m run
400m run backwards

This is a demonstration of the effort I expect for this wod!!




Monday, September 24, 2018

Tuesday 9/25

Wod - All Levels
“Tabata Something Else”
Tabata pull ups
Tabata push ups 
Tabata sit ups
Tabata squats

Score is the total reps across all intervals. Complete all 8 intervals of pull ups then push ups.. etc




Sunday, September 23, 2018

Monday 9/24

Wod
For Time
50 cal row
75 dumbbell snatch
100 wall ball

If you are sore and beat up from the NorBeast Games, give yourself another day to recover. It will be good for you! If you want to just come in and stretch, that’s fine too!




Thursday, September 20, 2018

Friday 9/21

Wod
Clean complex strength 
7 sets of the following
1 squat clean + front squat + jerk




Wednesday, September 19, 2018

Thursday 9/20

Wod 
“The Ghost”
6 rounds
1 min: row calories
1 min: burpee
1 min: double under
1 min: rest




Tuesday, September 18, 2018

Wednesday 9/19

Wod
100m row time trial

Rest

250mrow time trial

Cash out
3 rounds
100m back rack carry
30 banded good morning
40 Russian twists





Monday, September 17, 2018

Tuesday 9/18

Wod - Rx
“Nate”
Amrap 20
2 muscle ups
4 handstand push ups
8 kbs 70/53

Wod - Scaled
“Nate Alternative”
Amrap 20
6 pull ups
7 push press
8 kbs




Sunday, September 16, 2018

Monday 9/17

Wod
Emom x 21
Min 1: 10 overhead walking lunge
Min 2: 50m farmers carry
Min 3: 15 toe to bar / hanging knee raise




Thursday, September 13, 2018

Friday 9/14

Strength
Back squat 

Wod - Rx
Amrap 10
12 pistol
12 ring dip

Wod - Scaled
Amrap 10
12 weighted box step up
12 ring dip negative




Wednesday, September 12, 2018

Thursday 9/13

Wod - Rx
For Time
800m run
50 double under
20 KB snatch 53/35
600m run
50 double under 
20 KB snatch 53/35
400m run
50 double under
20 KB snatch 53/35

Wod - Scaled
For Time
800m run
100 single
20 KB snatch 
600m run
100 single
20 KB snatch 
400m run
100 singles
20 KB snatch 






Tuesday, September 11, 2018

Monday, September 10, 2018

Tuesday 9/11

Wod 
In a 17 min window

5 RFT
6 cleans 155/105 — 115/75
12 chest to bar pull ups — pull ups

With the remaining time,
Find a heavy clean




Sunday, September 9, 2018

Monday 9/10

Wod - Rx
Split reps with a partner
Amrap 15
Row calories
Handstand push ups

Wod - Scaled
Split reps with a partner
Amrap 15
Row calories
Dumbbell strict press 




Thursday, September 6, 2018

Wednesday, September 5, 2018

Thursday 9/6

Wod - All Levels
Emom x 21
Min 1: 40 air squats
Min 2: 15 t2b
Min 3: 50’ handstand walk

Find a rep range or scaled movement that works toward improvement and greater capacity in that movement.
1) modify the number here to something you can complete every round
2)  If you can do toe to bar then find you a number you can complete and try and match that each round. We can also sub hanging knee raises or sit ups
3) if you can’t handstand walk yet you have two options, 30-45 sec handstand hold or plank hold




Tuesday, September 4, 2018

Monday, September 3, 2018

Tuesday 9/4

Wod 
For Time
1000m row
Then, 3 rounds
40 single dumbbell push press
20 single dumbbell front rack walking lunge




Sunday, September 2, 2018

Monday 9/3

“Labor Day”
One class at 9:00am

For Time - Partner WOD
100 handstand push - push ups
200 double unders - single under
100 dumbbell snatch 50/35
200 double under - single under
100 toe to bar - sit ups
200 double under - single under
100 burpee