10/31/15

• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 100 M run
• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 200 M run
• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 400 M run
• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 800 M run
• 18 Wall Balls (20/14)
• 12 Med Ball OH Lunges (20/14)
• 1200 M run

10/30/15

• Thrusters (from rack) 3-3-3-3-3
• 
  
• EMOM 7 min
• 
  
• 5 Push Jerk (185/115)
• 7 Toes To Bar
• 
  
• **pick a weight that you can finish every minute with**
• 
  
• rest 1 min
• 
  
• EMOM 7 min
• 10 push jerks (95/65)
• 7 toes to bar
• 
  
• **scale weight accordingly**

10/29/15 - Training Pit Annual HalloWOD

• Pit Annual HalloWOD - wear your COSTUME!!
• 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 at least one person.  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.
• 
  
• if you're caught or catch someone, let the coaches know.

10/28/15

• warmup: External shoulder rotation plus power snatch tech work
• 
  
• A. Pwer Snatch 1RM (12 min cap)
• 
  
• B. 8 rounds - 1 min work, 1 min break
• 
  
• 100 M run then AMRAP with remainder of minute
• AMRAP Ring Muscle Ups (Rx) / modified Bar MU's, C2B pullups 
• 
  
• **shorten the run if not returning inside with at least 25 seconds to work (00:35)

• C. Plank Hold 1 min on, 1 min break

10/27/15

• A. Front Squat 5-5-5-5-5
• 
  
• B. 400 M run relay
• 
  
• C. 10 rounds
• 
  
• 5 Hang Power Snatch (115/75)
• 5 OHS (115/75)
• 5 calories on bike

10/26/15 - The Chief

• WARMUP
• 
  
• teams lined up in similar count.
• 
  
• One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back...etc
• 
  
• do this until everyone has finished the combo TWICE
• 
  
• A. Push Jerk 3-3-3-3-3
• 
  
• B. The Chief
• 
  
• Max rounds in 3 minutes of:
• 3 Power Cleans, (135/95)
• 6 Pushups
• 9 Squats
• 
  
• Rest 1-minute.
• Repeat for a total of 5 cycles

10/24/15 - CLOSED for WODtober FEST

We will be closed today to host WODtober Fest competition. Come out and support all those competing!

There will be a lot of athleticism on display, and lots of vendors on site!

10/23/15

• A. weighted pushups 3x10
• 
  
• B. 5 rounds
• 
  
• 20 Front rack Weighted box step ups with KB (70/55)(24"/20")
• 15 KB American Swings (70/55)
• 400 M run

10/22/15

• Warmup: External Shoulder rotaion plus pwr clean tech work
• 
  
• A. Power clean 1RM (12 min cap)
• 
  
• B. EMOM 15
• 
  
• 2 Hang Power Cleans (185/115)
• 2 Push Jerk (185/115)
• 7 box jumps (30"/24")
• 
  
• **pick a weight and box height that you can perform all 11 reps EVERY minute**
• 
  
• C. plank holds, 1 min on and 1 min off x5

10/21/15

• WARMUP
• 
  
• Shoulder mobility then...
• 
  
• 2 RNFT
• 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
• 
  
• A. Thruster 3-3-3-3-3
• 
  
• AMRAP 7
• 
  
• 3 Ring Muscle Ups / modify bar MU or 2x C2B pullups modified
• 8 alternating DB/KB Snatches (55/35)
• 
  
• *rest 3 minutes*
• 
  
• AMRAP 7
• 
  
• 4 alt. pistols / 6 goblet squats (55/35)
• 8 alternating DB/KB Snatches (55/35)

10/20/15

• warmup:
• 2 rounds
• 
  
• 5 pushups
• 5 empty bar good mornings
• 15 double unders / or practice
• 
  
• A. Single Arm DB Row 3x10
• 
  
• B. 7 min EMOM - 5 strict pullups or modified on rings using seated position
• 
  
• C.
• 
  
• 10 Deadlifts (275/185)
• 20 HSPU / modified
• 30 Toes to bar
• 100 Double Unders / 200 singles
• 30 toes to bar
• 20 HSPU
• 10 Deadlifts (275/185)

10/18/15 - Tabata This

• warmup: hang clean technique work
• 
  
• A. Hang Clean 1RM (12 min cap)
• 
  
• B. Tabata THis
• 
  
• 20 secs on, 10 secs break x8 per movement then rest 1 minute and advance to next movement
• 
  
• Tabata Row
• Rest 1 minute
• Tabata Squat
• Rest 1 minute
• Tabata Pull-up
• Rest 1 minute
• Tabata Push-up
• Rest 1 minute
• Tabata Sit-up
• 
  
• So to be clear:
• 
  
• You do 8 sets of 20 seconds on/10 seconds rest for rowing; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for squats; then you rest one minute, then you do 20 seconds on/ 10 seconds off for pull ups, etc.

10/17/15

• 7 rounds
• 
  
• 8 alt. Back rack step ups (135/95) / KB for BC *heavy*
• 8 Floor Press (165/95) / single or double KB for BC **heavy*
• 200 M run

10/16/15

• A. 250m row relay. 3x per person, switch teams to make them even
• 
  
• B. 4 rounds
• 
  
• 10 power snatches (95/65) / BC 30 KB American Swings
• 10 Thrusters (95/65) / BC use single arm KB or DB
• 10 burpees over bar or KB

10/14/15

• warmup: Squat Snatch Tech work with empty bar
• 
  
• A. Squat Snatch EMOM 8, 1 rep.
• then Every other min (EOM) for 8 min
• 
  
• B. AMRAP 7
• 
  
• 7 Toes to Bar
• 7 Push Jerk (165/110)
• 
  
• rest 3 min
• 
  
• AMRAP 7
• 7 Toes to Bar
• 7 Push Jerk (165/110)
• 
  
• * separate scores*

10/13/15

• warmup - 3 rounds
• 
  
• 10 (5/5) single leg cross RDL
• https://www.youtube.com/watch?v=7mrbOG47_5Q
• 10 (5/5)mountain climbers
• 7 pushups
• 
  
• A. Deadlift 5-5-5-5-5
• 
  
• B. Tabata - 20 secs on, 10 secs off x4 per movement before advancing onto next movement
• 
  
• Ring Dips / stationary dips / Box Dips (2 reps = 1 score for box dips) x4 then 
• *rest 1 min*
• Back Rack Lunges (135/95) x4 then...
• *rest 1 min*
• Assault Bike calories x4 then...
• *rest 1 min*
• 
  
• repeat 2 rounds (so it will be 8 sets of 20 seconds per movement)
• 
  
• **record total reps**

10/12/15 - "Badger"

• WARMUP - shoulder, ankle, hip mobility then..
• 
  
• 3 rounds
• 
  
• 7 air squats
• 5 strict toes to bar
• 100 M run
• 
  
• 3 rounds (35 min cap)
• 
  
• 30 Squat Cleans 95/65
• 30 Pull Ups
• Run 800M

10/10/15

• 50 Wall Ball Shots (20/14)
• 50 Sumo DLHP
• 50 Burpees
• 1200 M run

10/09/15

• A. 40 M Band Sprints x3 each person
• 
  
• B.
• 
  
• 90 med ball situps (20/14)
• 60 KB Russian Swings (70/53)
• 30 HSPU / pushups for BC
• 1000 M row

10/08/15

• A. Floor Press 3-3-3-3-3
• 
  
• B. 6 rounds
• 
  
• 5 Deadlift (275/165)
• 10 pullups
• 30 double unders / 60 singles / or count attempts
• 
  
• C. core work
• 
  
• 50 get up situps (45/25)

10/07/15

• A. Pendlay Row 3-3-3-3-3

• B. 

• Accumulate 75 Thrusters (95/65)
• **every time you drop the bar, run a 400 M
• ** can only rest the bar in the front rack. NO rest on back rack or waist**

10/06/15

• A. Back Squat 5-5-5-5-5
• 
  
• B. AMRAP 12
• 
  
• 1 Rope Climb / modified / or 3x strict pullups
• 3 power cleans (165/105) **goal is to do 3 UNBROKEN power cleans every set**
• 
  
• **if you drop the bar once the set starts, perform 1 burpee, choose your weight accordingly**
• 
  
• C. immediately into 1 min plank hold, 1 min rest x5

10/05/15 - "Pit Chipper"

• Warmup with Empty Bar
• 
  
• 3 rounds
• 
  
• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
• 
  
• A. Shoulder Press 5-5-5-5-5
• 
  
• B. Pit Chipper
• 
  
• 6 Bar Muscle Ups / 10 C2B pullups
• 12 Power Snatches (115/75)
• 18 OHS (115/75)
• 24 Push Jerks (115/75)
• 30 Burpees
• 36 T2B / 36 V-ups
• 40 Sumo DLHP (70/53)
• 
  
• **17 min CAP**

10/03/15

• 6 rounds
• 
  
• 20 Front Rack Lunges (95/65) / OH Lunges for BC
• 20 KB Russian Swings (70/53)
• 200 M run

10/02/15

• coaches warmup
• 
  
• 400 M partner farmer walk. As heavy as possible
• 
  
• 5 rounds
• 
  
• 8 Box Jumps (30"/24")
• 8 Toes To Bar / V-ups
• 8 cals on bike