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Warm Up 3 Rounds Assault Bike 10 cal 10 Situps WOD Amateur FGB 5 Rounds 1 minute Row calories 1 minute Ladder Carioca 1 minute Floor Wiper 1 minute rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30 Minute Airdyne
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 Warm Up 3 Rounds 10 Pushups 10 Situps 10 Box Jumps WOD Barbara Ann: 5 rounds, each for time, of: 20 Handstand Pushup 30 Deadlift (95/135 lb.) 40 Situps 50 Double Unders Rest precisely 3 minutes between rounds. Scores Uncontested Male Trainer 58:24 Compare to 2/27/21 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 2 Rounds 10 Ring Rows 20 Weighted Sit Ups   Warm Up 3 Rounds 10 Pushups 10 Box Jumps WOD Tabata 8 rounds 20 seconds Ring Dips 10 second rest 20 seconds Ski Jumper 10 second rest 20 seconds Pushups 10 second rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 800 Meter Run 2 Rounds 15 Shouder Press 5 Burpees Hey everyone, Last reminder that this Saturday we will be hosting the annual Halloween Party at Clint's House, 6 PM. Address is on the board, or text Clint.  Costumes are encouraged, but not required. There will be a whiskey / wine / beer station for those who believe it will stave off the VID. Beverages for those on the wagon as well.  Several people have asked about bringing food. We are going to do a Qdoba party pack, but feel free to bring something to share.  I know there are some member favorites out there. Stuffed mushrooms, deviled eggs, Anthony desserts, bacon wrapped dates to name a few.  Annie's Christmas party will be on Friday Dec 10th. If you want to take part in the gift exchange this year the theme is pampering. Buy something for yourself and a second one for the exchange. Feels good to  Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.  Warm Up
3 Rounds Row 10 cal 10 Air Squats 7 Pushups WOD "Bulger" Ten rounds for time of: Run 150 meters 7 Chest-to-Bar Pullups 135 / 95 pound Front Squat, 7 reps 7 Handstand Pushup Women's: 27:40 Steph K. Men's: 24:07 - Nick P. Compare to 4/21/20 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 30/30 Airdyne  Warm Up 3 Rounds 10 Cal Row 7 Situps WOD Death by 2x Tuck Ups 2 reps on the first minute 4 reps on the second minute 6 reps on the third minute continue increasing by 2 reps per minute until you cannot get the given reps done in the given minute Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 400 Meter Run 2 Rounds 15 Kettle Bell Swings 20 Sit Ups  10/17
Death by 2x Tuck Ups 2 reps on the first minute 4 reps on the second minute 6 reps on the third minute continue increasing by 2 reps per minute until you cannot get the given reps done in the given minute 10/18 "Bulger" Ten rounds for time of: Run 150 meters 7 Chest-to-Bar Pullups 135 / 95 pound Front Squat, 7 reps 7 Handstand Pushup Women's: 27:40 Steph K. Men's: 24:07 - Nick P. Compare to 4/21/20 10/19 Tabata 8 rounds 20 seconds Ring Dips 10 second rest 20 seconds Ski Jumper 10 second rest 20 seconds Pushups 10 second rest 10/20 Barbara Ann: 5 rounds, each for time, of: 20 Handstand Pushup 30 Deadlift (95/135 lb.) 40 Situps 50 Double Unders Rest precisely 3 minutes between rounds. Scores Uncontested Male Trainer 58:24 Compare to 2/27/21 10/21 Amateur FGB 5 Rounds 1 minute Row calories 1 minute Ladder Carioca 1 minute Floor Wiper 1 minute rest 10/22 Death by 2 minute Rope Pull @ 25% Shoulder Press 1 rep in the first 2 minutes 2 reps in the second 2 minute 3 reps in the third 2 minutes continue adding 1 rep every 2 minutes until you cannot get the given reps done in the given two minutes. 10/23 The Lyon 5 rounds, each for time of: 165 / 125-lb. Squat Clean, 7 reps 165 / 125-lb. Push Jerk, 7 reps 7 Burpee Pull up (chest to bar) Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing. Men’s: 9:58 Steve B Women’s: 11:21 Janel Compare to 2/22/20  Warm Up Work your way up to the first working weight with 3 set 5x @ 25% OHS, 3x @ 35% OHS, 2x @ 45% OHS WOD 2 Minute Ladder Wave Front Squat Start with 50% Overhead Squat (because this is basically a triple) Every 2 minutes on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 15 Russian Twist 15 Goblet Squat Ryne has been busting his ass, working towards his first ring muscle up and last night he did it! This month he also benched pressed his first front squat max! Solid efforts paying off. If you guys catch people hitting PR's forward them to the cell phone number on this site and I will get them up on the website. |
