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.

WOD

1. Deadlift
    1-10-1-20-1-20


2.AMRAP in 15 mins of:
   30 Wall ball shots (20/14)
   300m Row

WOD

Run 10 K

WOD

Saturday Sweatfest

For time:
25 Power snatches (75,55)
25 Power cleans (75,55)
25 Deadlifts (75,55)
25 Box jumps, 20"
25 Pull-ups
750m row
400m Run
200m One-arm KB carry (53,35)

Big Kev vowing to fit into an XL T-shirt.  Let's make it happen!!

WOD

1. Clean Complex: Power clean + Hang Squat Clean + Squat Clean
    1 set @ 65% 1RM
    2 sets @ 70% 1 RM

No rest between exercises.  Short rest between sets.

2. 3 rounds of:
    60 sec L-sit
    30 Abmat Sit-ups
Accumilate 60 sec if can not hold L-sit for 60 sec staight.

"P" and Kristen

WOD

"Turkish Nightmare"
Three rounds for time of:
7 Turkish get-ups, 1 pood, Right arm
15 Burpees
7 Turkish get-ups, 1 pood, Left arm
15 Burpees

Dan

Paul

WOD

For time:
95 pound Back squat, 50 reps
5 rope ascents
115 pound back squat, 40 reps
4 rope ascents
135 pound back squat, 30 reps
3 rope ascents
155 pound back squat, 20 reps
2 rope ascents
175 pound back squat, 10reps
1 rope ascent

Post time to comments.

Kristen and Jose (aka "P")

WOD

Snatch Complex:
Power snatch + Hang Squat snatch + Squat snatch
1 complex @ 65% 1RM
1 complex @ 70% 1RM
1 complex = 3 pulls

then:

"Fran"
21-15-9 reps of:
95 pound Thruster
Pull-up

Jared