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Happy Halloween!

  • October 31, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #92 = 92 Push-ups

Complete for Time:
31 Jack O’ Lantern Swings (50/35)
31 Goblin Squats (50/35)
31 Devilish Burpees
31 Vampire V-ups
31 Ghoulish Calorie Row
31 Monster Makers (30/20)
200 meter Zombie Plate Walk (25/10)
*Costumes Encouraged!

Endurance WOD

  • October 29, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #90 = 90 Push-ups

Complete the Pumpkin Toss for Time:
400 meter Slam Ball “chest pass”
400 meter Run
400 meter Slam Ball “keg toss”
400 meter Run
400 meter Slam Ball “lateral toss”, alt sides
400 meter Run
400 meter Slam Ball “granny pass”
400 meter Run

Snatch Day

  • October 28, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #89 = 89 Push-ups

Overhead Squat
5-5-5
Snatch Balance
3-3-3
Hang Squat Snatch
1-1-1
Superset: 3 x 8 Kb Romanian Deadlifts

20 Min AMRAP

  • October 27, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #88 = 88 Push-ups

20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Goblet Squats (35/25)
20 Pulls on the Rower (for calories)

10 Min AMRAP

  • October 26, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #87 = 87 Push-ups

3 x 5 Tempo Back Squats
3 seconds down, 2 seconds pause, 1 second up

10 Minute AMRAP:
30 Double Unders
10 Power Clean (95/65)

“2-4-6-8 Who Do You Appreciate?”

  • October 25, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #86 = 86 Push-ups

On a 3 Minute Clock:
Complete 2 Muscle-ups every 30 secs
*Rest 2 minutes
On a 3 Minute Clock:
Complete 4 Strict Ring Dips every 30 secs
*Rest 2 minutes
On a 3 Minute Clock:
Complete 6 Toes to Bar every 30 secs
*Rest 2 minutes
On a 3 Minute Clock:
Complete 8 Jumping Lunges every 30 secs

9-15-21

  • October 24, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #85 = 85 Push-ups

10 Minute EMOM:
1 Squat Clean & Jerk
(75-80% of 1RM)

9-15-21
Thrusters (65/45)
Calorie Row
Push-ups

Endurance WOD

  • October 22, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #83 = 83 Push-ups

“The Reckoning”
Complete for Time:
Run 1 Mile
100 Burpees
100 Pull-ups
100 Knees to Elbows

Cinco Tabata

  • October 21, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #82 = 82 Push-ups

1. Wall Ball Shot Tabata (20/14)
*Rest 2 minutes
2. Double Under Tabata
*Rest 2 minutes
3. Sit-up Tabata
*Rest 2 minutes
4. Kb Swing Tabata (50/35)
*Rest 2 minutes
5. Calorie Row Tabata

4 RFT

  • October 20, 2016

Run 1 Mile for the October Run Challenge

100 Day Push-up Challenge:
Day #81 = 81 Push-ups

Complete 4 Rounds for Time:
10 Power Snatch (75/55)
3 Bar Muscle-ups

Dessert: Plank Tabata

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