“Capoeira”

15 minute AMRAP;

10 Toes to bar

15 burpees

20 KBS 24/16kg

Note from the Coach;

Be sure and check Facebook to see all the WOD’s that have been posted for Saturday. We’ll start at 9:00am and I’m guessing it will last till early afternoon. We’ll do our best to run through it as fast as possible. More info coming soon!

“Death by Power Clean”

With a 20min running clock

on the 1st minute; 1 power clean 135/95

on the 2nd minute; 2 power cleans 135/95

on the 3rd minute; 3 power cleans 135/95

Continue as far as possible. If unable to finish a set, start over with 1 rep until time is up.

“RX + version”

Starting with 155/105 if you are unable to complete 12 rounds, drop to 135/95 and start over until time runs out

*the first round of this version is the most important, go for broke with 155/105

Note from the Coach;

Starting in October we will be offering a new “Strength Made Easy” Class on Monday, Wednesday, and Friday nights at 5:30. The class will be limited to 6-8 people. Please email or text me (Greg) if interested. More details to come very soon.

“Lindy Hop”

30 C2B pull-ups

run 400m

15 OVH squats 95/65 (RX+ 135/95)

run 800m

15 OVH squats 95/65 (RX+ 135/95)

run 400m

30 C2B pull-ups

Squats

Back squats, 5 sets x 5 *across

Note from the Coach;

Don’t forgot the AM vs. PM Throwdown this Sat.  We need you registered by Wed so we can put heats together.

Beginning this week, the gym will only open up at 3:20 for the 3:30 class. Thanks for your understanding.

“9/11 Memorial WOD” (45min Cap)

run 2,001 meters

11 box jumps 30/24″

11 thrusters 135/95

11 C2B pull-ups *scale w/burpees

11 power clean 135/95

11 HSPU’s *scale w/hand release push-ups

11 KBS 32/24kg

11 toes to bar *scale w/knees to elbows

11 dead-lifts 135/95

11 push-press 135/95

run 2,001 meters

Note from the Coach;

Come work out today in honor of those who no longer can. Be on time, get warmed-up and your bar loaded. Due to the length of the workout, the clock will start 10mins after designated class time…no exceptions.

Dead-lifts

10-8-6-4-2 *climbing in weight from warm-up to a very heavy double.

Accessory Work

3 rounds of:

30 sec on, 30 sec off

KBS 24/16kg

Sit-ups

squats

push-ups *hand release

Note from the Coach;

The workout above is for all the folks that came Tuesday regardless of all the running. The rest of you refer to 9/9/14.

“Tosh Sprints”

200m run, rest 1:1

400m run, rest 1:1

600m run, rest 1:1

*repeat this cycle for 3 rounds

Note from the Coach;

If you hate this workout, its probably a good indication of how bad you need to do it.

“K-Train”

10 min AMRAP

50 bar facing burpees

30 power snatches 135/95

10 muscle-ups *bar or ring. Scale w/C2B pull-ups or 15 ring rows

Squats 

5 sets x 5, Front squats

*anywhere between 70-80% of your training max, keeping same weight for all 5 sets.

Note from the Coach;

Metcon will start roughly 15mins(ish) after designated class time. Be sure your warmed up and ready.

“Whitney Smith Birthday WOD” Enjoy! :)

With 23mins on the clock, perform 2 rounds of the following….

23 Wall balls, 20/15

23 Hang power cleans, 95/65

sIx hundred meter run

23 Thrusters, 95/65

23 kNees to elbows

Eleven Burpees

Your almost done, 600m run

Once the 2 rounds are complete, perform as many OVH squats (95/65) as possible with the time remaining.