Archives: » 2016 » October

Thursday 10.27.16

Posted 27 Oct 2016 in WOD

Strength 

Bench Press 

62.5%×3

72.5%×3

82.5%× 20 total reps

Strength Accessory 

a. Yolk Carry 

b. CS row, lat pulldown – 15 reps

c. Prowler 

d. Ring Pushup, flat or incline dB press – 15 reps

e. Weighted Sit-ups x 15

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Wednesday 10.26.16

Posted 24 Oct 2016 in WOD

Weightlifting 

Mid Hang C&J

a. Establish 2rm

b. 3×2+1×90%

c. 2×3+1×80%

d. 1×amrap×70% (clean only)

#WCW

Isabel

30 Snatches for time 135/95

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Tuesday 10.25.16

Posted 24 Oct 2016 in WOD

Strength 

1. Squat

62.5%×3

72.5%×3

82.5%×amrap 

87.5%×2

92.5%×1

60%×8

70×8

80%×6

Strength Accessory 

a. Farmer’s Walk

b. Walking Lunge 

c. Battle Rope x 60s

d. ghr, back extension or reverse hyper

e. Landmine 

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Monday 10.24.16

Posted 24 Oct 2016 in WOD

Weightlifting 

Mid Hang Snatch 

a. Establish 2rm 

b. 3×2×90%

c. 2×3×80%

d. 1×amrap×70%

Wod 

21-15-9

a. Power Clean 

b. HSPU 

c. Run × 1 lap

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Wednesday 10.12.16

Posted 11 Oct 2016 in WOD

*UPDATE: We have power!! * 

Afternoon, regular schedule: open gym 3:30pm -5pm, class @ 5:30pm.

Lifts & wods are up on the board.  Get in and keep it going!

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Tuesday 10.11.16

Posted 11 Oct 2016 in WOD

* Without power *

Open Gym: 8am-11am & 4pm-dark 

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Monday 10.10.16

Posted 09 Oct 2016 in WOD

5:30am Class – canceled 

Open Gym: 8am – 11am & 4pm-6:30pm

*as of Sunday at 8pm, there was still no power.  We can use the daylight for open gym hours and catch up from the end of last week.  Regular schedule should resume Tuesday.

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Friday 10.7.16 & Saturday 10.8.16

Posted 06 Oct 2016 in WOD

Closed due to weather conditions. Regular schedule resumes Monday 10.10.16

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