20
Oct
Saturday 10-21-17
Scheduling Announcements:
October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
8AM Bootcamp
830AM Cycle
9AM WOD
HERO WOD
“Jim”
9 Rounds:
24 Pushups
8 Deadlifts (215/135)
For Time
WOD
Refer A Friend
Invite A Friend To Check Us Out!
19
Oct
Friday 10-20-17
Scheduling Announcements:
October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
WOD
OPEN & PERFORMANCE
Power Clean – Build to Heavy Single
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
21 Lateral Barbell Burpees
FITNESS
Power Clean – 6 sets of 5
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (115/80)
21 Lateral Barbell Burpees
18
Oct
Thursday 10-19-17
Scheduling Announcements:
October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
WOD
OPEN & PERFORMANCE
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)
1 Mile Run
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
800 Meter Run
15Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
400 Meter Run
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)
For Time
FITNESS
1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
1 Mile Run
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
For Time
17
Oct
Wednesday 10-18-17
Scheduling Announcements:
October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
WOD
OPEN/PERFORMANCE/FITNESS
Pausing Front Squat – Build to Heavy Single
Front Squat – Build to Heavy Single
Then
AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders
16
Oct
Tuesday 10-17-17
Scheduling Announcements:
October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
WOD
OPEN & PERFORMANCE
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
FITNESS
AMRAP 4:
3 rounds:
12 Deadlifts (75/55)
9 Hang Power Cleans (75/55)
6 Push Jerks (75/55)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (115/80)
Max Calorie Row in Time Remaining
