11/01/13

• SWOD: Hang Snatch (power or squat) find a 5RM in 15 min.
• 
  
• 4 rounds
• 
  
• 5 Muscle Ups (ring Rx)  / 15 pullups
• 10 Floor Press (155/85)
• 14 Floor Wipers (7 each side)

10/31/13 - Zombies Vs. Humans Halloween WOD

Class split into even number. If you are a human you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!

• Buy In: Run 800m
• 
  
• then.. 2 rounds of:
• 
  
• 20 burpees
• 30 box jumps
• 40 situps
• 200m

*If you are a Zombie you must catch (pass a "Human" during the WOD).  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.

The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.

So if you're caught, let everyone else know.

10/30/13

• SWOD: Thruster 5-3-3-1
• 
  
• 7 OHS (135/95)
• 20 Knees to Elbows
• 7 OHS (135/95)
• 20 HSPU / 40 modified
• 7 OHS (135/95)
• 20 Ring Dips / 40 box dips

10/29/13

• SWOD: Single arm DB/KB row 3x10
• 
  
• AMRAP 7
• 3 Power Snatch (165/105)
• 20 Double Unders / Jumping Jacks
• 
  
• rest 5 min
• 
  
• AMRAP 7
• 3 Deadlifts (315/205)
• 20 Double Unders / Jumping Jacks

10/28/13 - Tabata This

• SWOD: Back Squat 5-5-5-5-5
• 
  
• 8 rounds of each movement 20 seconds on, 10 seconds off
• 
  
• row (calories)
• squats
• pullups
• pushups
• situps

10/26/13

• teams of 2 or 3
• 
  
• 7 rounds
• 
  
• 10 clapping pushups
• 14 plate burpees (45/25)
• 200 M run
• 
  
• total per team. Run is together

10/25/13

• SWOD: 1RM clean or p. clean (work on squat clean) 15 min cap
• 
  
• 2 rounds
• 
  
• 20 Power Snatch (115/75)
• 30 Toes to Bar / 45 V-ups
• 20 Push Press (115/75)
• 30 KB American Swings (70/53)

10/24/13

• SWOD: 5 min EMOM  8-12 Strict Pullups >>   no rest
• 
  
• 5 Min EMOM 5-7 Strict HSPU or work on HSPU
• 
  
• 5 min rest
• 
  
• EMOM 13
• 10 Wall Balls (20/14)
• 10 Box Jumps (30"/24")

10/23/13

• SWOD: Split/Push Jerk 1RM (15 min)
• 
  
• 15 Min AMRAP
• 
  
• 10 Front Lunges (115/75)
• 10 Sumo DLHP (115/75)
• 30 Dobule Unders / Jumping jacks

10/22/13

• SWOD:  Front Squat 5-5-5-5-5
• 
  
• 5 rounds
• 
  
• 10 Thruster (115/75)
• 12 C2B Pullups
• 400 M run

10/21/13 - Elizabeth (benchmark)

• Elizabeth
• 
  
• 21-15-9
• 
  
• Power Cleans (95/65)
• Ring Dips / 2x modified
• 
  
• 5 min rest
• 
  
• 1600 M run

10/19/13

• 3 rounds
• 
  
• 15 V-Ups
• 15 Box Jumps
• 15 Sumo DLHP (95/65)
• 800 M run

10/18/13

• SWOD: Band Sprints x4 each
• 
  
• 5 rounds
• 
  
• 3 Rope Climb / 9 Strict Pullups
• 5 power snatches (135/95)
• 5 OHS (same weight)

10/17/13

• SWOD: Deaflift 5-5-5-5-5
• 
  
• 10 Squat Cleans (205/125)
• 15 HSPU / 30 mod
• 25 Toes to Bar / 40 V-UPs
• 100 Double Unders / lateral hops
• 25 Toes to Bar / 40 V-UPs
• 15 HSPU / 30 mod
• 10 Squat Cleans (205/125)

10/16/13

• SWOD: Turkish Getup (1RM per arm)15 min cap
• 
  
• 7 rounds
• 
  
• 100 M run
• 8 alternating KB/DB Snatches (70/55)
• 15 Goblet Squats (70/55)

10/15/13

• SWOD: 50M Prowler Sprints x4
• 
  
• AMRAP 15
• 
  
• 10 Floor Press (155/75)
• 15 Box Jumps (30"/24")
• 20 Situps

10/14/13 - Eva (benchmark)

• 5 rounds
• 
  
• 800 M run
• 30 KB American Swings (70/53)
• 30 pullups

10/12/13

• 5 rounds
• 
  
• 40 Situps
• 30 KB American Swings (70/53)
• 50 M OH lunges (45/25)
• 200 M run

10/11/13

• SWOD: Push Press 3-3-3-3-3
• 
  
• 3 rounds
• 
  
• 21 Toes To Bar
• 15 HSPU / 2x modified
• 9 Front Squat (185/115)

10/10/13 - DL & Burpee-Pullups

• SWOD: Floor Press 5-5-5-5-5
• 
  
• 25-15-5
• 
  
• Deadlift (275/165)
• Burpee-Pullups

10/09/13

• SWOD: Romanian Deadlift 5-5-5-5-5
• 
  
• EMOM 12
• 
  
• 3 Power Cleans (205/115)
• 6 Box Jumps (24"/20")
• 9 pushups

***athletes make sure to get a challenging enough weight on the power cleans where you are challenged but can also finish all the reps every minute!!***

10/08/13

• SWOD: Hang Snatch 3-3-3-3-3
• 
  
• 4 rounds
• 
  
• 25 Wall Balls
• 400 M run

10/07/13 - Amanda

• SWOD: Shoulder Press 5-5-5-5-5
• 
  
• Amanda
• 
  
• 9-7-5
• Squat Snatch (135/95)
• Muscle Up (ring or bar. RX is on rings) / 2x C2B pull-ups
• 
  
• rest 5 min.
• 
  
• 200 double unders for time or double under practice

10/05/13

• 5 rounds
• 
  
• teams of 2 or3
• 
  
• 20 Toes To Bar / 30 V-Ups (30 & 45 teams of 3)
• 30 Burpees (45 for teams of 3)
• 200 M buddy carry
• 
  
• **teams of 3 will have extra reps 
• **reps are total per team
• **buddy carry is 200 M, partners can switch any time

10/04/13

• SWOD: 1RM Hang Clean (15 min cap)
• 
  
• AMRAP 15
• 
  
• 5 Sumo DLHP (115/75)
• 10 Box Jumps (30"/24")
• 20 Russian Twists (45/35)

10/03/13

• SWOD: Row Relay 400M
• 
  
• 15 HSPU
• 30 Knees To Elbow
• 3 Rope Climb / 9 strict pullups
• 15 Power Snatches (135/95)
• 30 Deadlifts (135/95)
• 3 Rope Climb / 9 strict pullups
• 15 Power Cleans (135/95)
• 30 alternating Front rack lunges (135/95)

10/02/13

• SWOD: 1RM Snatch in 15 minutes
• 
  
• 5 rounds
• 
  
• 10 Ring Pushups / 20 HR Pushups
• 10 Pistols / 20 KB goblet squats
• 10 KB American Swings (70/53)