November 01, 2016 Tuesday

*Score is total reps across all 3 AMRAPS L4: 155/105 L3: 115/80 L2: 85/55 L1: 45/33, Hang Power Cleans

L4: 30/20 L3: 20/14 L2: 10/8 L1: Body weight


October 31, 2016 Monday

*15 Min to complete L4: Build to a heavy 3 reps with tempo L3: Build to a heavy 3 reps with tempo L2: Build to a moderate-heavy 3 reps with tempo L1: 5x5 at moderate load with tempo

Linchpin Test 4

L4/L3: 95/65 L2: 75/55 L1: 55/33 L4/L3: C2B L2: Pull-Ups L1: Banded Pull-Ups/Ring Rows

*Focus on form. Knee MUST stay in line with toe.


October 30, 2016 Sunday


October 29, 2016 Saturday

Trick or Treat? Deck Of Cards

*Schedule Change: 7:30am and 9am Class ONLY today Dress up in a Costume! Halloween WOD: 2 Person Teams Trick or Treat? Deck of Cards - 20 Min AMRAP Ring Rows - Clubs R. KBS (Russian) - Spades Push-Ups - Hearts Goblet Squats - Diamonds L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: Push-Ups L3: Push-Ups L2: 20" Push-Ups L1: 30" Push-Ups Each team will be given a deck of cards. The card you draw will tell you what you will do. Ex. If you pull a 5 of hearts, you will perform 5 Push-Ups. When the athlete who flipped a card is completed with their given work, it is now your turn to flip.


October 28, 2016 Friday

New strength cycle must be able to do a 3 RM weighted pull-up of 10lbs or greater (found on 9.28) for L4/L3 L4/L3: Build to a Heavy 5 Reps or use weight found on 9.28 for 3 RM OR 4x6 at 75% L2/L1: Barbell Rows 5x8

9 Push Press 12 GHD's 24 Jumping Lunges (12 on each leg) L4: 125/85 L3: 95/65 L2: 75/55 L1: 55/33 L4: 18 GHD's L3: 12 GHD's or 18 MB Sit-ups 20/14 L2: 12 MB Sit-Ups 14/10 L1: 12 Ab Mat Sit-Ups L4: Jumping Lunges L3: Jumping Lunges L2: Walking Lunges L1: Assisted Lunges

* NOT FOR TIME These should be CHALLENGING, add weight if needed. Can do Dumbbell Rows instead, make sure DB Rows are challenging!


October 27, 2016 Thursday


October 26, 2016 Wednesday

As you are warming up, you must be able to show an OHS and hold at the bottom for 5 sec with desired weight you'd like to attempt in the WOD. *The Suicide Run is 10'/20'/30'/40' L4: 165/115 L3: 125/85 L2: 95/65 L1: 45/33 or Front Squats 95/65 L4/L3: 14 Burpees L2: 12 Burpees L1: 10 Burpees

*Not for time Dumbbell Shoulder Press: Should be challenging weights Dumbbell Shrugs: Should be challenging weights Front + Lateral DB Raise: Start and stay light!


October 25, 2016 Tuesday

L4: 30/20 L3: 20/14 L2: 10/8 L1: Ab Mat Sit-Ups L4/L3/L2: Heels to Heaven L1: Hold on to cage while doing heels to the heavens or In and Outs

L4: 50 Cal L3: 40 Cal L2: 30 Cal L1: 20 Cal L4: 150 Double Unders L3: 100 Double Unders L2: 300 Singles L1: 200 Singles L4: 40 Cal Assault Bike L3: 30 Cal Assault Bike L2: 20 Cal Assault Bike L1: 10 Cal Assault Bike


October 24, 2016 Monday

*You can drop from the top for all reps. Your call. The target is same weight the whole time. L4: 3 @ 65-70% L3: 3 @ 60-65% L2: 3 Hang Power Snatch L1: 3 Hang Power Snatch

*This is a sprint from the beginning L4: 24/20 L3: 24/20 L2: 20/Plates L1: Plates L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8

Single Leg Deadlift - We will be hitting this movement for the next three weeks. We are using this to help build hip stability. This week it will be at body weight. Next week we add weight if needed. Reverse Hypers - Focus is on being controlled and squeezing tight Goblet Squat - We want 10 unbroken reps focusing on positioning.


October 23, 2016 Sunday


October 22, 2016 Saturday

"32" WOD - Molon Labe - modified

Today's WOD is a WOD against domestic violence. Molon Labe has created this WOD and is holding a community event Sunday to help raise awareness. They will have food trucks and face painting as well. *Two person teams, one person working at a time L4: 1:2; 4 Legless L3: 15' L2: 10' L1: 3:1; 24 Ring Rows L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8 L4: 135/95 L3: 100/70 L2: 75/55 L1: 45/33 L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18


October 21, 2016 Friday

L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18

*NOT FOR TIME Broad Jump: Warm-up your broad jumps! Wallballs: 10 CHALLENGING Wallballs KB Arm Bar: 30 Sec Each Arm


October 20, 2016 Thursday


October 19, 2016 Wednesday

L4: 3"/1.5" Deficit L3: HSPU L2: Ab Mat HSPU L1: Pike HSPU/DB Press L4: 50/35 L3: 35/25 L2: 15/10 L1: Bodyweight/Assisted L4: 75 DU's L3: 50 DU's L2: 150 Singles L1: 100 Singles

*2 or 3 Person Teams *Each athlete must row at least twice Teams of 2 row to: L4: 2500M L3: 2000M L2: 1600M L1: 1200M Teams of 3 row to: L4: 3750M L3: 3000M L2: 2400M L1: 1800M


October 18, 2016 Tuesday

L4: 185/125 L3: 135/95 L2: 105/70 L1: 65/45, 9 Reps L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4/L3/L2: 200M L1: 100M B. Work on a weakness! Mobility and Stability work could be good to work on too


October 17, 2016 Monday

L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/33 L4: C2B L3: Pull-Ups L2: Banded Pull-Ups L1: Ring Rows

*NOT FOR TIME L4: 50/35 L3: 35/25 L2: 15/10 L1: Ab Mat Sit-Ups L4: 30/20 L3: 20/14 L2: 10/8 L1: Bodyweight L4: V-Ups L3: V-Ups L2: In & Outs L1: In & Outs


October 16, 2016 Sunday

*OPEN GYM IS CANCELLED!


October 15, 2016 Saturday

*2 Person Teams L4/L3/L2: Jumping Squat L1: Air Squat L4: 135/95 L3:100/70 L2: 75/55 L1: 55/33 L4: Push-Ups L3: Push-Ups L2: 20" Push-Ups L1: 30" Push-Ups L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18