WOD September 16, 2021

“Don’t bunt. Aim out of the ballpark.”- David Oglivy

[Part 1]

Partner WOD:
For Calories:
In 20 Minutes accumulate Max Calories on the Bike or Rower:
Minute 1: Partner 1
Minute 2: Partner 2

Score = Total Calories Accumulated

[Part 2]

Tabata “Midline” (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank

WOD September 15, 2021

“It always seems impossible until it’s done” – Nelson Mandela

A.
Skill/Strength: (20 Min)
Power Clean
4 Sets
3 Clean Pull + 1 Power Clean
Building from 75%-85% 1RM

B.
MetCon:
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
[Rest 1 minute between each round]
CRX 185/135, MRX 135/95
(25 Min Cap)

WOD September 14, 2021

“If you have 30 min for Facebook or Instagram, you have 1 hour for the gym.”

A.
Strength: (20 Min)
Bench Press
All Sets Based on 1RM
Set 1-2: 4 @ 80%
Set 3-4: 3 @ 85%
Set 5-6: 2 @ 90%

B.
MetCon:
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row / 14/10 Cal Bike / 200m Run
Max Wall Balls (20/14)
(20 min Cap)

WOD September 13, 2021

“What look like talent is often careful preparation. What looks like skill is often persistent revision.”-James Clear

Warm Up:
1 Mile Run

A.
Gymnastic Strength: (12 Min)
Strict Pull Ups
5×5-10

B.
MetCon:
For Time:
10-8-6-4-2:
Muscle-ups(Ring/Bar)
Double Dumbbell Devil’s Press (50/35s, MRX 35/25s)
Double Dumbbell Box-Step Overs (24″/20″)
(25 Min Cap)

WOD September 12, 2021

“We don’t grow when things are easy. We grow when we face challenges.”

8:30-10am Masters Mash Up:
9 Min AMRAP
60 Double Under
20 Push Press (75/55)
-REST 5 MIN
10 Rounds
5 Pull Up
10 Push Up
15 Air Squat
-REST 5 MIN
150m Sled Push (4×45/3×45)
800m Run
50 Wallball (20/14)

10am Partner WOD: (1 Person Works At A Time)
4 Rounds
100 Double Under
60 Push Press (75/55)
150m Sled Push (4×45/3×45)
2 Rope Climb

WOD September 11, 2021

NO REGULAR CLASSES TODAY!
SPECTATORS WELCOME 🙂

GYM COMPETITION STARTS AT 7:30AM, BE HERE ON TIME READY FOR WOD BRIEFING,
FIRST EVENT STARTS AT 8:00AM.
*ALL COMPETITORS WILL BE JUDGES FOR OTHER HEATS
*4 EVENTS
*ESTIMATED FINISH TIME: 1PM
*TACO TRUCK!! DONATIONS GREATLY APPRECIATED 🙂

WOD September 10, 2021

“The time that leads to mastery is dependent on the intensity of our focus.” – Robert Greene

A.
Skill/Strength:
5 Sets @ light weight
2 High Hang Power Snatch + 2 High Hang Squat Snatch

B.
MetCon:
9 Min AMRAP :
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)
*CRX 155/105, MRX 95/65

Then, immediately following

Min 9:00-15:00:
Heavy Single Power Snatch

WOD September 9, 2021

“Trust yourself, you know more than you think you do.”

A.
Strength:
Front Squat:
5-5-5-3-3-3-1-1-1
Build to a heavy single

B.
MetCon:
For Time:
400 Meter Run
40 Wall Balls (20/14 to a 9/10′ target)
400 Meter Run

WOD September 8, 2021

“Stop reading inspirational quotes and get to work.” -Guy Kawasaki

A.
Skill/Strength:
Power Clean
4 Sets
2 Clean Pull + 2 Power Clean
building from 75%-85%

B.
MetCon
On the 4:00 x 5 Rounds: (20 Min)
15/12 Calorie Bike / 20/15 Cal Row / 200m Run
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)

CRX: 65/50DBs

Score: Slowest round

WOD September 7, 2021

“Its not how much we give, but how much love we put into giving.” -Mother Theresa


A.
Strength:
Bench Press
Set 1&2: 8 Reps @ 73%1RM
Set 3&4: 6 Reps @ 78%
Set 5&6: 4 Reps @ 83%

B.
MetCon:
For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65) 

Directly Into..

1 Round of:
30 Overhead Squats (95/65)
100 Double Unders

*CRX: 115/85