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THERE ARE NO EVENING CLASSES TONIGHT!
HAPPY HALLOWEEN!
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Workout Of the Day
“Spooky”
3 Rounds for time:
10 Power Cleans (135/90)
31 KB Swings (53/35)
20 Calorie Row
11 Burpees
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Yesterday's Benchmark - "War Frank"
*All images can be seen on our Facebook page*
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Ed practices his atlas stone work
More than likely the lot has not been plowed so there will be no running.
(I know this disappoints many of you.)
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KW & Elke during yesterday's Team WOD
*All images from yesterday can be found on our Facebook page
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3-rep max thruster results & Team WOD results from yesterday
Workout Of the Day
AMRAP in 20 minutes:
Teams of 3 or 4:
Row 250 meters
Max Reps Thrusters (95/65)
Rest
*Max Reps Burpees (if teams of 4)
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**Score is Thruster reps + meters (+ burpees)
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Dan, Wendy, & Dave during last nights Friday Night Special WOD
*Job well done to all those who attended last night:
Patrick, John, Tricia, KW, Wendy, Jacquie, Elke, Sammi, Dave, Dan, Mike F.
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"Lynne" results
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BENCHMARK SUNDAY TOMORROW AT 9AM & 10AM
Workout Of the Day
“Lynne”
5 sets
Max Reps Bodyweight Bench Press
Max Reps Pull Ups
*Minimum rest between movements
**Rest exactly 4 minutes between sets (this means following the pull ups)
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"Friday Night Special" - 5pm
AMRAPS
3 minutes each with 3 minutes rest between:
Atlas Stone (Ground-to-Shoulder)
HSPU (sub wall climbs)
Deadlift (M-2X BW; W-1.5X BW)
Muscle Ups (sub progressions; make them challenging; NO jumping)
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Jacquie
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Yesterday's results
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Team WOD tomorrow
Benchmark Sunday at 9am &10am, October 30th
Workout Of the Day
For Time:
100 Lunges
50 Double Unders
40 Burpees
30 Box Jumps
20 Ring Plank Outs
100 Lunges
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Allie & Casey
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Yesterday's results
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NEWS:
There will be a "Friday Night Special" tomorrow night at 5pm...think atlas stones!
Monday, October 31st there will be NO evening classes
Don't forget to register your team for the Thanksgiving Day "Burn Before The Bird"
Workout Of the Day
A.) Push Jerk + Split Jerk
1.1 X 5 sets
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B.) 3 sets
1 lap run
20 KB Swings
30 Sit Ups
Rest 90 seconds
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Tabata Push Ups
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Yesterday's results
Workout Of the Day
For Time:
50 Wall Ball
15 Pull Ups
15 Back Extensions
35 Wall Ball
20 Pull Ups
15 Back Extensions
20 Wall Ball
25 Pull Ups
15 Back Extensions
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Elke
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Yesterday's results
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No truer words:
Don't Be A Dumbass Client - Beastmodal Domains
Workout Of the Day
Teams Of 2:
10-9-8-7-6-5-4-3-2-1 reps of
Bench Press
Box Jumps (NO step ups; choose a box you can jump)
Run 1 lap
*Each team member does 10 Bench Presses, then 10 Box Jumps , then runs 1 lap, then 9 of each movement and run 1 lap, then 8 of each movement and run 1 lap….and so forth. One teammate working at a time while the other holds the hollow postion. Both teammates run at the same time.
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Bethany
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BENCHMARK SUNDAY TOMORROW AT 9AM & 10AM!
