Monthly Archives: October 2017

11/1/17
WOD* (AMRAP 15)
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
*courtesy of CFNE

10/31/17
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HAPPY HALLOWEEN 709’ERS!!!
Tomorrow we WILL have classes at both noon and 530PM! We would like to see COSTUMES while you Hallo-WOD it out! (note: our 630pm class will be cancelled so you can all get home to give out those treats…and have some for yourselves!)
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Deadlift
10-8-6-4-2 (building)

“Hallo-WOD 4” (for time)
2 rounds of
50 grave diggers
40 zombie raises
30 pumpkin tosses
20 kettle BOO swings
10 headless horseman

10/30/17
Front squats (E2MOM)
2-2-2-2-2

WOD (for time)
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
*10 Wall Balls after each set of pull-ups

10/28/17
Saturday Partner WOD (AMRAP 25)
“You go, I go”
Bear complex* + shuttle run

*The Bear complex consists of a power clean + front squat + push press + back squat + push press

10/27/17
WOD (for time)
“540’ish”
50 Overhead barbell Lunges (45/35)
40 Pull-Ups
30 Thrusters (95/65)
20 Burpees
10 Squat Cleans (135/95)

10/26/17
Partner WOD (AMRAP 30)
14 burpee
14 KBS (35/53)
14 air squat
*shared work/rest

Shoulder/scap session

Cash out
Tabata’ish plank

10/25/17
Snatch
Find 1RM

Clean & Jerk
Find 1RM

WOD (for time)
50 burpee box jump (24/30)

10/24/17
Partner WOD 1 (AMRAP 12)
Alt. 150m row

WOD 2 (AMRAP 15)
12 Deadlift
13 toes to bar
14 sit up

10/23/17
Strength (EMOM 10)
Shoulder to overhead

WOD (AMRAP 15)
150 Wall balls (14/20)
100 double unders
AMRAP burpee chest to bar in remaining time

Saturday Partner WOD (for time)

“Repeat cycle” (done individually)
2 rounds of:
10 hang power Cleans (65/95)
30 double unders

FOR TIME:
“Repeat cycle”
100 med ball cleans (14/20)
100 second static hang
“Repeat cycle”
100 Russian KBS (35/53)
100 jumping jacks
“Repeat cycle”
50 shoulder 2 overhead (65/95)
50 sit-ups
“Repeat cycle”
50 wall balls (14/20)
50 walking lunges
“Repeat cycle”
50 burpee