Saturday Oct 8th, 2016

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WOD
October 8th
Strength

Competitive
Split Jerk 3-3-3-3-3-3 @ 70%
Fitness
Push Jerk 2-2-2-2-2-2 @ 75%
Foundations
Push Press 3-3-3-3-3-3

Met Con
For Time Complete:

Competitive
Row 1000m
30 C2B Pull-ups
20 Strict HSPU
15 Front Squat #185/130
20 HSPU
30 Pull-ups
Row 1000m

Fitness
Row 1000m
30 Pull-ups
12 HSPU
15 Front Squat #155/110
12 HSPU
30 Pull-ups
Row 1000m

Foundations
Row 1000m
30 Jumping Pull-ups
25 Push-ups
15 Front Squat #115/80
25 Push-ups
30 Jumping Pull-ups
Row 1000m

Don’t forget about our Community WODs on Monday!

Happy Thanksgiving!

Tuesday’s WOD (more…)

Wednesday Oct 5th, 2016

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WOD

October 5th

Strength

Competitive
A1) Deadlift 20X1 6-6-6-6 @ 65%
A2) Russian KB Swing 2×20

Fitness
A1) Deadlift 20X1 5-5-5-5-5 @ 70%
A2) Russian KB Swing 2×20

Foundations
A1) Deadlift 3-3-3-3-3
A2) Russian KB Swing 2×20

Met Con
5 Minute AMRAP
5 T2B
10 Push-Ups
Rest 2 Minutes
5 Minute AMRAP
5 Burpees
10 Unborken Wall Balls #20/14

Score = Total Reps from both AMRAP’s

Tomorrow’s WOD (more…)

Tuesday, Oct 4th, 2016

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WOD
October 4th

Strength

Competitive
Hang Snatch 3-3-3-3-3-3 @ 65%

Fitness
Hang Snatch 2-2-2-2-2-2 @ 70%

Foundations
Snatch High Pull 3-3-3-3-3-3

Met Con –

6 Minute AMRAP
4 Hang Power Snatch #135/95
30 Double Unders or 60 Single Unders
Rest 3 Minutes

4 Minute AMRAP
6 Hang Power Snatch #95/65
30 Double Unders or 60 Single Unders
Rest 3 Minutes

2 Minute AMRAP
ME Power Snatches #75/55

Tomorrow’s WOD (more…)

Monday October 3rd, 2016

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October 3rd

Strength

Competitive
Front Squat 8-8-8-8 @60%
Lunges 4×10 (per leg)

Fitness
Front Squat 6-6-6-6 @ 65%
Lunges 4×10 (per leg)

Foundations
Front Squat 5-5-5-5-5
Lunges 5×10 (per leg)

Met Con – Fran

For Time Complete:
21-15-9 Of:
Thrusters #95/65
Pull-ups

*10 Minute time cap. Pick weights and pull-up modification to reflect this
* There will be a portion of the class dedicated to mobility. Specifically shoulders and hips


Tomorrow’s WOD

(more…)

Saturday October 1st, 2016

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WOD
October 1st

Strength

Competitive
A1) Overhead Squat 20X1 8-8-8-8 @ 60%
A2) Toes to Bar 3xME

Fitness
A1) Overhead Squat 20X1 6-6-6-6 @ 65%
A2) Knees to Elbows 3xME

Foundations
A1) Front Squat 5-5-5-5-5
A2) Knees to Elbows 3xME

Met Con

16 Minute EMOM
Even minutes – 12/10/8 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle. Competitive do TnG)


Monday’s WOD (more…)

Friday September 30th, 2016

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WOD
September 30th

Strength

Competitive
A1) Sumo Deadlift 20X1 8-8-8-8 @55%
A2) Bulgarian Split Squat 30X1 4×8

Fitness
A1) Sumo Deadlift 20X1 6-6-6-6 @ 60%
A2) Bulgarian Split Squat 30X1 4×8

Foundations
A1) Sumo Deadlift 5-5-5-5-5
A2) Bulgarian Split Squat 30X1 4×8

Met Con – 5 Rounds of 100 foot Prowler push followed by 1 minute max effort set of push-ups.

Newmarket = BW
Aurora = Half BW


Tomorrow’s WOD (more…)