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October 2017

Wednesday 11.1.17

By WODNo Comments
Weightlifting:
EMOM10
Odd: 2 Power Snatches + 2 OHS w/ :03 Pause
Even: 20 Hollow Body Rocks

75%-80% of Power Snatch
 
Metcon (Time)
50 Kettlebell Snatches (53/35#)
50 Wall Balls (20#/10′)(14#/9′)
50 Toes To Bar

*20m Shuttle Run anytime a movement is broken.
 
After Party:
Banded Lat Series
Banded Hamstring Series

10.31.17- Happy Halloween!

By WODNo Comments

Show up in costume today for your workout and deduct a point off of your nutrition challenge score!!

Today’s Workout

Strength

  • 5-5-5-3-3-1 Bench Press

Conditioning

  • AMRAP15:
    • 15 Abmat Sit ups
    • 10 OH Lunges (115/75#) (CRX 135/95#)
    • 5 Ring Muscle Ups

 

10.30.17- Monday

By WODNo Comments

Every 4 weeks during our Deadlift cycle, we will be doing accessory work. This is just as important as deadlifting. Please do your best to not miss these weeks!

Today’s Workout

Strength/Accessory

  • EMOM12:
    • Odd- 6R/6L Back Rack Lunges
    • Even- 10 Unloaded barbell Good mornings

Conditioning

  • For Time (30:00 Time cap)
    • 50-40-30-20-10 Calorie Assault Bike
    • 10-20-30-40-50 Burpees

10.28.17- Double Grace for Grace!

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Today is our Double Grace for Grace event. We will be opening registration at 7:30am and the first heat is set to go off at 8:15am. Heats will run every 15:00 and will be on a first come, first serve basis. Last heat will go off around 11:00am. ALL are welcome to come. 

Coronado’s Clean Cuisine will be auctioning off a $50 gift card and all proceeds will be going to the Philhower family. @Ease Massage Therapy will also be donating a free massage and all proceeds will go to the family as well.

We look forward to seeing all of you tomorrow!

10.26.17- Nutrition Challenge Day 11

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Reminder:

  • Our Double Grace for Grace event is THIS SATURDAY from 8-11AM. Heat registration will open up at 7:30AM and the first heat will go off at 8:15am. Heats will run every 15:00 and will be on a first come, first served basis. For more information, visit our Facebook page for event details!

*Nutrition Challengers: Please post points for Wednesday, Day 10!

Today’s Workout

Strength

  • 1 Rep Max Power Clean

Conditioning

  • 5 Rounds EACH for time:
    • 12 DB Deadlifts (50/35#)
    • 12 DB Cleans
    • 9 Chest to Bar Pull Ups
    • 9 Burpees 

Rest 1:30

10.23.17- Nutrition Challenge Day8

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Today’s Workout

Strength

  • Deadlift 5 x 1 @80%

Conditioning

  • For Time:
    • 8R/8L DB Squat Snatch (50/35#) (CRX 70/50#)
    • 400m Run
    • 80 Double Unders
    • 4 Rope Climbs
    • 80 Wallballs (20/14#)
    • 4 Rope Climbs
    • 80 Double Unders
    • 400m Run
    • 8R/8L DB Squat Snatch

10.21.17- Nutrition Challenge Day 6

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Reminder to post Nutrition Challenge points!

Today’s Workout

  • AMRAP22 with a partner, alternating movements:
    • 200m Run
    • 15 KB Swings (53/35#)
    • 20 Abmat Sit ups
    • 15 HSPU
    • 20 OH Lunges (45/25#)

At the 22:00 mark, perform an 800m Odd Object carry with your partner