REST DAY

OR: Do something fun, play a sport, go for a hike, run, walk, etc.






















George, Jason, Dave, Hudson, and Aldo "resting" after 717 Gone Bad. They did an incredible job on a tough WOD.

"Can you imagine what I would do if I could do all I can?"
- Sun Tzu

WOD

717 Has Gone Bad


3 Rounds of:


Calorie Row 1 min.
KB Swings 1 min. (1.5 pood)
Ball Slams 1 min.
Thrusters 1 min. (105/85)
Burpees 1 min.


Score as in Fight Gone Bad Format.

WOD

"Karabel"

10 Rounds for Time of:

3 Snatches 135lb. (Squat/Power)
10 Wall Ball Shots (20/14)

Scale Weight as Needed

"I find my greatest pleasure, and so my reward, in the work that precedes what the world calls success."
- Thomas Edison

WOD

For Time:

20 Reps Back Squat (Using your 10 RM squat weight)
1 mile run
30 Pull-Ups (+25/+15/+5/BW)
50 Ab-Mat Situps

If squats not completed unbroken, add 10 reps of squats using 10RM weight to end of WOD.

Great Job on the Team WOD guys! Below: Chris in a nice overhead carry.

Question: Who did you root for - The Coyote or The Roadrunner? Why?

If you don't know who they are because you're too young, 25 burpees.

WOD

AMRAP in 20 minutes of:

3 Deadlifts @ 80% 1RM
5 KB Power Snatch R
5 KB Power Snatch L
7 Ball Slams (20/14/8)
9 Toes to Bar

Intensity = Power = Work/Time
But sometimes you can just see it - great job Liz!


Question: What's your favorite - Chicken, or Steak? Why?

WOD

For Time:


1K Row: Perform 15 pulls on the C2 Rower. After every 15 pulls perform 10 burpees. Get to 1K as fast as possible.
Then 60 Push Press (95lb.). Perform 10 Box Jumps (24/20) whenever you rest.


Question: What was the last book you read? Was it good or not and why? Is it worth us reading?

"Bad politicians are sent to Washington by good people who don't vote."
- William E. Simon

WOD

AMRAP 20 minutes


1 Round Equals:


3 Power Cleans @ 60% 1RM
3 Rounds of Cindy
(5 Pull-Ups,
10 Push-Ups,
15 Squats)


"An appeaser is one who feeds a crocodile, hoping that it will eat him last."
- Winston Churchill

WOD

"Jerry"

For Time:

Run 1 mile
Row 2K
Run 1 mile

Happy Halloween Everyone!

"The wise man will want to be ever with him who is better than himself."
- Plato

WOD

"Strongman Showcase"
185 pound barbell overhead carry, 40 meters
4 tire flips
95 pound barbell Farmer carry, 40 meters
(barbells must go completely around cone @ 20m mark)

WOD

For 7 Rounds

Every 3 minutes complete the following:
400m Run
12 Toes to Bar

(You run a 400m, then immediately perform the toes to bar. Whatever time you have left until the next 3 minute mark is your rest time.)

"If you can brag about either a low 4's mile or a high 4's bench press you could also be a lot fitter." (No one has both.)

"Have fun screwing up...it means you are removing your ego from the problem." - both from Greg Glassman

WOD

"Ryan"

5 Rounds for Time of:

7 Muscle-Ups
21 Burpees

Thought: What sucks more - thrusters or burpees? Explain.

WOD

Bench Press
2-2-2-2-2
2-2-2-2-2
Rest 60 seconds between sets.

Then:

3 Rounds for Time of:
50 Double Unders
50 Back Extensions

Question: What is your favorite "cheat" food?

WOD

"Tabata Something Else!"


Perform 20 seconds of work, followed by 10 seconds of rest.
32 total intervals are performed in the following order:


1st 8 intervals: Pull-Ups
2nd 8 intervals: Push-Ups
3rd 8 intervals: Sit-Ups
4th 8 intervals: Squats


Question for members: Coffee, or tea? Why?

WOD

5 Rounds of:

Deadlifts (3 reps)
HSPUs (max reps)

This is not a timed event.

BELOW: Everyone loves Turkish Get-Ups!

WOD

"Death by 10m" Run 10m the 1st min, 20m the 2nd min, 30m the 3rd min., etc. Continue as long as you are able to complete the prescribed distance in a minute. George, Jason, and Kristen going hard with some kettlebell work and sit-ups!

WOD

"Badger"

3 Rounds for Time of:

30 Squat Cleans (95)
30 Pull-Ups
Run 800m

"One of the rules of caution is not to be too cautious." - Bahya ibn Paquda

WOD

Row 1000m

Then 21-15-9 reps of:

GHD Sit-Ups

Back Extensions

Warmin' up with some Double Unders!

WOD

5 Rounds for Time of: 6 Power Snatches (135/95) 6 Pistols (3 per side) BELOW: Pics from Team WOD Night on Tuesday! Congrats to "The Babes" who came out on top, banging out a total of 581 KB Swings and Burpees! All while mixing in some shuttle runs. "Triple J" and "Michelin Men" better step it up for next time. Great job to everyone, and what a blast it was!

WOD

As many rounds as possible in 20 min of:
10 Box jumps, 20"
10 Toes to Bar
10 Box jumps, 24"
10 Ring Dips
10 Box jumps, 30"
10 Knees to elbows

Deb, Chris B, and Hannah

WOD

Four rounds time of:
800m Run
Rest as needed between efforts.

Post time of each run in comments.