5 rounds for time of:
10 Kettlebell Swings (53/35)
10 Pull-ups
20 Lunge Steps
20 Double Unders
Row 500 meters once during the WOD
Rx+ 70/44 Kettlebell Swings, 2 Rope climbs per round instead of Pull-ups, 25/10 Overhead lunge
5 rounds for time of:
10 Kettlebell Swings (53/35)
10 Pull-ups
20 Lunge Steps
20 Double Unders
Row 500 meters once during the WOD
Rx+ 70/44 Kettlebell Swings, 2 Rope climbs per round instead of Pull-ups, 25/10 Overhead lunge
Awesome showing during Saturday’s Halloween WOD!! We have another great event planned this coming Saturday…check your email and the ‘Upcoming Events’ for more details!
1. Back Squat 5-5-5-5-5
2. Complete as many rounds as possible in 15 minutes of:
5 Push-ups (Games style)
10 Air Squats
15 Sit-ups
Happy Halloween! Join us Saturday from 9am to 12pm for our annual Halloween WOD and Paleo potluck!!
For time:
(While holding a pumpkin the ENTIRE WOD)
800 meter pumpkin run
25 pumpkin thrusters
25 box jumps (24/20)
100 meter lunge w/ pumpkin above your shoulder
25 pumpkin cleans
25 pumpkin presses
400 meter pumpkin run
“Death by Squat Cleans”
With a continously running clock, do 1 squat clean the first minute. Do 2 squat cleans the second minute, 3 squat cleans the third minute, continuing as long as you are able to perform the required number of reps in that single minute. Men use 135lbs, ladies use 95lbs.
Extra credit: Kelly Starret’s Mobility WOD
“Box Jump Annie”
50-40-30-20-10 reps of:
Box Jumps (24/20)
Sit-ups
Extra Credit: 200 meter walking lunge
1. Overhead Squat 3-3-3-3-3 reps
2. Complete as many rounds as possible in 15 minutes of:
7 Hang Power Snatches (95/65)
7 Snatch Balances (95/65)
7 Overhead Squats (95/65)
Join us THIS Saturday for our bring-your-own pumpkin Halloween WOD and potluck! WOD will be during all 3 Saturday classes: 9am, 10am, 11am
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (155/105)
Pullups
Wallball Shots (20/14)
Row 750 meters once during WOD
Rx+ Wear a 20lb vest
1. Shoulder Press 3-3-3-3-3 reps
2. “Handstand Helen”
3 rounds for time of:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Handstand Push-ups
Ladies WOD October continues today with Jackie!
“Jackie”
For time:
1000 meter row
50 thrusters (45/33)
30 pullups
1. Bench Press 1-1-1-1-1 reps
2. For time:
100 Burpee Box Jumps, 20″ box