10/21/19

Work up to a 1 Rep Max Front Squat
*Please share the racks

Then….

Black/Blue/Grey WOD

For Time:
1600/1200m Bike or 800/650m Row or 800m Run
30 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
1600/1200m Bike or 800/650m Row or 800m Run

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups
– Tempestt – 20 Consecutive Double Unders
– Bud – 155# Snatch
– Austin – 295# Power Clean
– Bud – 205# Power Clean
– Nick F. – 225# Power Clean
– Adora – 145# Power Clean
– Marc – 175#  Power Clean
– Erik – 215# Power Clean
– Justice – 140# Power Clean
– V. – 165# Power Clean
– Sean W. – 320# Power Clean

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10/18/19

Sunday OPEN GYM (Doors open at 10:00 am and close at 11:00 am)

Black/Blue/Grey WOD

“Open WOD 20.2”
As Many Rounds As Possible in 20 Minutes of:
4 DBell Thrusters (50/35) (40/25) (30/15) (20/10)
6 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
24 Double Unders (12 DU’s) (48 Singles) (24 Singles)

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups
– Tempestt – 20 Consecutive Double Unders
– Bud – 155# Snatch
– Austin – 295# Power Clean
– Bud – 205# Power Clean
– Nick F. – 225# Power Clean
– Adora – 145# Power Clean
– Marc – 175#  Power Clean
– Erik – 215# Power Clean
– Justice – 140# Power Clean
– V. – 165# Power Clean
– Sean W. – 320# Power Clean

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10/16/19

Black/Blue/Grey WOD

For Time:
750/600m Row
Then Immediately
21 – 15 – 9
KB Deadlifts, 2 KBs (70/53)
Ring Push Ups
Box Jumps (24/20)
Then Immediately
750/600m Row

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups
– Tempestt – 20 Consecutive Double Unders
– Bud – 155# Snatch
– Austin – 295# Power Clean
– Bud – 205# Power Clean
– Nick F. – 225# Power Clean
– Adora – 145# Power Clean
– Marc – 175#  Power Clean
– Erik – 215# Power Clean
– Justice – 140# Power Clean
– V. – 165# Power Clean
– Sean W. – 320# Power Clean

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10/15/19

Every 2 Minutes Complete 3 Pause (3 Seconds) Back Squats for 5 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

6 Rounds For Time of:
6 Power Cleans (165/110)
6 Strict Pull-Ups
16 Pistols, Alternating

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups
– Tempestt – 20 Consecutive Double Unders
– Bud – 155# Snatch
– Austin – 295# Power Clean
– Bud – 205# Power Clean
– Nick F. – 225# Power Clean
– Adora – 145# Power Clean
– Marc – 175#  Power Clean
– Erik – 215# Power Clean
– Justice – 140# Power Clean
– V. – 165# Power Clean
– Sean W. – 320# Power Clean

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October Athlete of the Month: Erik Dominguez

Athlete of the Month: Erik Dominguez

Continue reading

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10/14/19

Work up to a 3 Rep Max Push Press
*Please share the racks

Then…..

Black/Blue/Grey WOD

4 Rounds For Time of:
10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
15 KB Swings (70/53) (53/35) (35/26) (26/18)
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups
– Tempestt – 20 Consecutive Double Unders
– Bud – 155# Snatch
– Austin – 295# Power Clean
– Bud – 205# Power Clean
– Nick F. – 225# Power Clean
– Adora – 145# Power Clean
– Marc – 175#  Power Clean
– Erik – 215# Power Clean
– Justice – 140# Power Clean
– V. – 165# Power Clean
– Sean W. – 320# Power Clean

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10/11/19

Every Minute On the Minute Complete 1 Snatch for 11 Sets

Then…..

Black/Blue/Grey WOD

MYSTERY

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups
– Tempestt – 20 Consecutive Double Unders

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10/9/19

Black/Blue/Grey WOD

As Many Reps As Possible in 20 Minutes of:
200m Run
10 Deadlifts (225/155)
5/3 Ring Muscle-Ups

200m Run
10 Deadlifts (255/175)
5/3 Ring Muscle-Ups
200m Run

10 Deadlifts (285/195)
5/3 Ring Muscle-Ups
200m Run

10 Deadlifts (315/215)
5/3 Ring Muscle-Ups
200m Run

10 Deadlifts (345/235)
5/3 Ring Muscle-Ups
200m Run

10 Deadlifts (375/225)
Max Reps of Ring Muscle-Ups

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups

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