W.O.D. – Workout of the Day


November 26 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • 4th Annual Ugly Xmas Sweater Party and White Elephant: Friday December 12th! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!
  • BLACK FRIDAY GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • HOODIE PREORDER!  ENDS DEC 6TH!  CLICK HERE
  • Thanksgiving schedule:  Thursday Thanksgiving: CLOSED  Friday: 10am and 11am classes ONLY  Saturday: regular schedule

SWOD

Wendler Program Notes:

  • Determine your “base number”.  Base number= 90% of your 1RM.
  • “+” denotes do that number of reps and then as many as you can until failure

Strict Press: 3×5

Set 1: 5 reps at 65% of base number

Set 2: 5 reps at 75% of base number

Set 3: 5+ reps at 85% of base number

WOD

EMOM 8min

3 Ground to Overhead (135/95)

5 Burpee Box Jump Overs (24/20)

November 25 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • 4th Annual Ugly Xmas Sweater Party and White Elephant: Friday December 12th! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!
  • BLACK FRIDAY GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • HOODIE PREORDER!  ENDS DEC 6TH!  CLICK HERE
  • Thanksgiving schedule:  Thursday Thanksgiving: CLOSED  Friday: 10am and 11am classes ONLY  Saturday: regular schedule

SWOD

High Hang Clean+Hang Clean x 3

Hang Clean: 3×4 reps

Partner WOD

AMRAP 15min

30 Thrusters (95/65)

60 Double Unders (120 singles)

600 m row

*Switch Partners as necessary

November 24 2014


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Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • 4th Annual Ugly Xmas Sweater Party and White Elephant: Friday December 12th! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!
  • BLACK FRIDAY GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • HOODIE PREORDER!  ENDS DEC 6TH!  CLICK HERE
  • Thanksgiving schedule:  Thursday Thanksgiving: CLOSED  Friday: 10am and 11am classes ONLY  Saturday: regular schedule

SWOD

Wendler Program Notes:

  • Determine your “base number”.  Base number= 90% of your 1RM.
  • “+” denotes do that number of reps and then as many as you can until failure

Back Squat: 3×5

Set 1: 5 reps at 65% of base number

Set 2: 5 reps at 75% of base number

Set 3: 5+ reps at 85% of base number

BENCHMARK WOD

“Helen”

400m run

21 KB Swings (53/35)

12 Pullups

3 Rounds for time, 20 min cap

November 22 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • 4th Annual Ugly Xmas Sweater Party and White Elephant: Friday December 12th! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!
  • BLACK FRIDAY GIFT CARDS!! Give the gift of fitness!  CLICK HERE
  • HOODIE PREORDER!  ENDS DEC 6TH!  CLICK HERE

SKILL: HANDSTANDS AND WALKS

WOD

20 Pushups

15 Ring Dips

10 OHS (95/65)

200m run

5 rounds for time

November 21 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • 4th Annual Ugly Xmas Sweater Party and White Elephant: Saturday December 12th! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!
  • BLACK FRIDAY GIFT CARDS!! Give the gift of fitness!  CLICK HERE

SWOD

Front Squat: 5 sets of 6 reps

WOD

60 seconds max row for cal

60 seconds max Wall Balls (20/14 to 10’/9’)

60 seconds max Sit Ups

rest 1 min

4 rounds for total reps

November 20 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!

Skill (10min): Ring Muscle ups and progressions

WOD

AMRAP 7 min

7 Burpee Broad Jumps

7 Ball Slams (30/20

rest 3 min

7 Box Jumps (30/24)

7 Deadlifts (225/155)

4 rounds for time

November 19 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!

SWOD

Strict Press: Baseline test, 15 mins to find 1RM

WOD

30 Double Unders (sub 60 singles)

20 KB SDHP (53/35)

10 Push Presses (95/65)

200m run

5 rounds for time

Shoulder mobility cool down

November 17 2014


Announcements:

  • LIVESTRONG WOD Fundaiser for JERRY!!  Saturday December 6! CLICK HERE
  • YOGA and Kettlebell class are COMING SOON!  Stay tuned!

SWOD

Back Squat Testing: 30 mins to find new 1RM

Recommended Warm Up:

8 @ 30-50%, 5 @ 60%, 3 @ 70%, 1 @ 80%, 1 @ 90%, 1 @ 100%, 1 @ 105%

resting 2-5 mins between sets

WOD

AMRAP 8 min

4 Squat Snatches

8 Double Pushup Burpees

Rx: 115/85

RxA: 135/95