October 2013

Day 1WOD 131021 (please remember there is no 7am class today!)   Jani-Ro is this Saturday 10/26!   Read Stories of Survival…  

Happy Wedding Day Amy & Todd!!!      

Day 6WOD 131019 warm-up1000m row or 800m run -mobilize- EMOM for 12:00 of:3 push press on the evens (no jerks)5 hspu or 10 hrpu on the odds -rest 5-7:00 to set up WOD- 3 rounds for time of:21 kb swings – 24kg/16kg12 ring dips100’ sled push – or – 5 stone to shoulder squats –

Day 6WOD 131019  

Day 5WOD 131018 warm-up – moderate intensity, moderate resistanceAMRAP in 5:00 of:10 abmat sit-ups10 kb swings10 hrpu10 squats -mobilize- EMOM for 10:00 of:3 back squats@ 10:00…30 burpees for time (no hand release) -rest 5-7:00 to set up/explain WOD- complete the following workload for time, with 75/45 barbell…2 rounds of:15 thrusters15 pull-ups -check the clock and

Day 5WOD 131018   coach's notes: -a barbell loaded with 15# plates bounces high and travels laterally when dropped. -when workload is programmed as a test or sprint, we might lose track of time and space… except for today.  -be in control, and don't let your barbell travel out of your workspace!

The Paleo Pot Luck is making a comeback!! On Friday, November 1st we will be having a fun night of training followed by a Paleo Pot Luck feast for all to enjoy! We would like to have an in-house Friday Night Lights, where we put ourselves through two WODs.  The WODs and the teams will

Day 4WOD 131017 10 rounds of:30 second max effort row1:00 – rest 6 rounds for time of:5 clean to overhead15 hrb L1 – 95/65L2 – 115/75Rx’d – 135/95SK – 155/105

Day 4WOD 131017   Knock, knock… housekeeping… …you left a white macy's bag with your clothes in it (women's clothes, it's behind the desk), a light blue hoodie and your jump rope at the shed.  And Mr. Mendoza's water bottle is by the whiteboard. if your clothes are still in the shed this weekend, they

Day 3WOD 131016 warm-up – moderate intensityaccumulated 1000m rowing + 25 ghd sit-ups + 25 back extensions -mobilize- EMOM for 10:00 of:5 deadlifts-these are touch & go reps, NOT single rep drops- -rest 3:00- AMRAP in 4:00 of:wall balls – 20/14 @ 10’target -rest 2:00- AMRAP in 3:00 of:rope ascents – 15’ -rest 2:00- AMRAP