Friday 10.7.21
Ari!
“Seven Minutes in Heaven”
AMRAP 7
2/2, 4/4, 6/6 etc…
Db Snatch
Toes to Bar
Rest 3 Min
AMRAP 7
2/2,4/4.6/6…
DB Hang Power Clean and Jerk
Pull – Ups
WOD Guidance
Very Grippy workout today try to take a chance and see how far we can go?
Question of the Day
“What dumb video never fails to make you laugh”
Box Brief
Halloween Throwdown
Saturday, October 30th we are having our Halloween Throwdown! It will be a partner workout Saturday morning with more fun to come after! Check HERE for more details!
Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Thursday 10.7.21
“Adventures in Dentistry”
On The 2:30 x 12
400m Run/Row/Ski or 800m Bike
WOD Guidance
Picking one machine/ run today and sticking with It throughout the 12 rounds. Whatever we choose we should be able to accomplish in 2;00 or under. Goal is repeatable consistent rounds.
Question of the Day
“What’s the biggest buyers remorse you’ve experienced?”
Box Brief
Halloween Throwdown
Saturday, October 30th we are having our Halloween Throwdown! It will be a partner workout Saturday morning with more fun to come after! Check HERE for more details!
Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Wednesday 10.6.21
Mike!
WLW
EMOM 8
1 Power Clean + 5 Strict Presses
Rest 2 minutes
EMOM 8 1 Power Clean + 3 Push Presses Rest
2 Minutes
EMOM 8
1 Power Clean + 1 Push Jerk
WOD Guidance
Taken off the floor today. Weight will be limited by overhead capabilities.
Question of the Day
“What category in jeopardy could you run the table on?”
Saturday, October 30th we are having our Halloween Throwdown! It will be a partner workout Saturday morning with more fun to come after! Check HERE for more details!
Tuesday 10.5.21
Marcello!
“Lorde de Bauvis”
30-20-10-10-20-30
Goblet Squat
15-10-5-5-10-15
Burpee Box Jump
WOD Guidance
Leg endurance mixed with cardiovascular endurance! Have fun with this one a push the pace here!!!
Question of the Day
“What’s a movie sequel that’s better than the original?”
Saturday, October 30th we are having our Halloween Throwdown! It will be a partner workout Saturday morning with more fun to come after! Check HERE for more details!
Monday 10.4.21
Terri!
“Apache”
5 rounds not for time
1 Legless Rope Climb
3 Rope Climbs
5 Power Cleans
WOD Guidance
Lot of pulling endurance today. Take advantage of this workout not being for time and try a new skill. You choose power clean weight. We can stay at the same weight across, or build each round.
Question of the Day
“What’s a small inconserate action by someone else that enrages you instantly?”
Saturday 10.2.21
Kristen!
“Leonidas”
3 rounds
30 Front Squats @ 75/55
300m Run
30 Lateral Burpees
300m Run
WOD Guidance
Very high heart rate workout combined with leg endurance. Front squat weight should be something light we can hang on for big chunks. Legs will feel pretty heavy on the run, but will flush the legs for upcoming rounds
Question of the Day
“What’s something that’s trendy right now that you can’t stand?”
Friday 10.1.21
Eddie!
“Calvary”
30 Toes to Bar
40 DB Snatch @ 50/35
50 DB Box Step Over @ 50/35 24/20
40 DB Snatch @ 50/35
30 Toes to Bar
WOD Guidance
Super grippy workout today! DB weight should be something we can hang into for multiple reps. Toes to bar should be broken up into small manageable sets to save the grip.
Question of the Day
“What book, movie, or piece of media changed the way you see the world?”
Thursday 8.30.21
Tracy!
“Cruise Control”
Row/Bike/Ski
:50 On/:10 Off x 10
:40 On/:20 Off x 10
:30 On/:30 Off x 10
WOD Guidance
Choose your machine today. We can stay on the same machine throughout, or alternate each round.
Question of the Day
“Who’s your childhood celebrity crush?”
Wednesday 9.28.21
Charlene!
“WLW”
EMOM 5 : 3 High Hang Power Snatches + 3 Overhead Squats
Rest 2 Minutes
EMOM 5 : 2 Hang Power Snatches + 2 Overhead Squats
Rest 2 Minutes
EMOM 5 :1 Power Snatch + 1 Overhead Squat
Cash Out:
AMRAP 8
8 Push-Ups (Scale to DB Floor Presses)
8 Strict Presses (Empty Bar)
WOD Guidance
Snatch and overhead squat today. Pick a weight for each EMOM and try to stay there for the entire 8 minutes. Where we can really start building is the last EMOM 8.
Question of the Day
“When you were a little kid, what did you want to be when you grew up?”
Tuesday 9.28.21
Daphna!
“Predator”
10 Rounds
3 Weighted Pull Ups 45/35
5 Strict Pull Ups
7 Kipping Pull Ups
WOD Guidance
A lot of pulling volume today. This should be rest as needed in between movements to make sure mechanics is not breaking down on any of the pulling.
Question of the Day
“Whats a piece of technology you thought we’d have by now?”