10/17/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

5 Rounds For Time of:
200m Run
5 Ground-to-Shoulder with Sandbag/Stone/D-Ball (150/100) (100/70) (70/50) (50/40)
15 Hand Release Push Ups (from Knees)
20 Ab-Mat Sit-Ups
*20 Minute Time Cap, or Finish it 🙂

October COOLBoard

***Make some goals for yourself for October

– Angie M. – 3rd Place Rx Wingman Competition
– Steph & Abby – 3rd Place Scaled Wingman Competition
– Jess F. & V. – 1st Place Scaled Wingman Competition
– Erik & Kellen – 3rd Place Scaled Wingman Competition
– Steve L. – 2nd Place Scaled Wingman Competition
– Nick F. – 1st Ring Muscle Up
– Jodi P. – 120# Hang Clean & Jerk
– Justin P. – 230# Hang Clean & Jerk
– Bob M. – 1st Rope Climb
– Justice – 125# Clean & Jerk
– Dana – 262.5# Back Squat
– Riley – 255# Power Clean

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10/16/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 3 Power Cleans for 10 Sets
*Reps do not have to be touch & go, but should reset on the bar right away

Then……

Black/Blue/Grey WOD

For Time:
21 – 15 – 9
KB Swings (70/53) (53/35) (35/26) (26/18)
Box Jumps (30/24) (24/20) (20/12) (12/8)
*After each round complete 50 Double Unders (25 DU’s) (100 Singles) (50 Singles)

October COOLBoard

***Make some goals for yourself for October

– Angie M. – 3rd Place Rx Wingman Competition
– Steph & Abby – 3rd Place Scaled Wingman Competition
– Jess F. & V. – 1st Place Scaled Wingman Competition
– Erik & Kellen – 3rd Place Scaled Wingman Competition
– Steve L. – 2nd Place Scaled Wingman Competition
– Nick F. – 1st Ring Muscle Up
– Jodi P. – 120# Hang Clean & Jerk
– Justin P. – 230# Hang Clean & Jerk
– Bob M. – 1st Rope Climb
– Justice – 125# Clean & Jerk
– Dana – 262.5# Back Squat

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10/15/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

As Many Reps As Possible in 15 Minutes of:
30 Back Squats (135/95) (115/75) (95/65) (75/45)
30 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
30 Back Squats (135/95) (115/75) (95/65) (75/45)
30 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
30 Back Squats (135/95) (115/75) (95/65) (75/45)
30 Bar Muscle-Ups (30 Chest-to-Bar Pull-Ups) (30 Pull-Ups) (with Bands) (Ring Rows)

October COOLBoard

***Make some goals for yourself for October

– Angie M. – 3rd Place Rx Wingman Competition
– Steph & Abby – 3rd Place Scaled Wingman Competition
– Jess F. & V. – 1st Place Scaled Wingman Competition
– Erik & Kellen – 3rd Place Scaled Wingman Competition
– Steve L. – 2nd Place Scaled Wingman Competition
– Nick F. – 1st Ring Muscle Up
– Jodi P. – 120# Hang Clean & Jerk
– Justin P. – 230# Hang Clean & Jerk
– Bob M. – 1st Rope Climb
– Justice – 125# Clean & Jerk
– Dana – 262.5# Back Squat

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10/12/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
1 Rope Climb (3 Progressions) (5 Ring Rows)
10 Thrusters (135/85) (95/65) (65/45) (45/35)
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

October COOLBoard

***Make some goals for yourself for October

– Angie M. – 3rd Place Rx Wingman Competition
– Steph & Abby – 3rd Place Scaled Wingman Competition
– Jess F. & V. – 1st Place Scaled Wingman Competition
– Erik & Kellen – 3rd Place Scaled Wingman Competition
– Steve L. – 2nd Place Scaled Wingman Competition
– Nick F. – 1st Ring Muscle Up
– Jodi P. – 120# Hang Clean & Jerk
– Justin P. – 230# Hang Clean & Jerk

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10/11/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

October COOLBoard

***Make some goals for yourself for October

– Angie M. – 3rd Place Rx Wingman Competition
– Steph & Abby – 3rd Place Scaled Wingman Competition
– Jess F. & V. – 1st Place Scaled Wingman Competition
– Erik & Kellen – 3rd Place Scaled Wingman Competition
– Steve L. – 2nd Place Scaled Wingman Competition
– Nick F. – 1st Ring Muscle Up
– Jodi P. – 120# Hang Clean & Jerk
– Justin P. – 230# Hang Clean & Jerk

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10/10/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute For 10 Minutes Complete:
Odd Minutes – 7 DBell Bench Press
Even Minutes – 4 Seated Box Jumps

Then…..

Black/Blue/Grey WOD

5 Rounds For Time of:
20 Burpees (10 Burpees)
*REST 1 Minute Between Rounds

October COOLBoard

***Make some goals for yourself for October

– Angie M. – 3rd Place Rx Wingman Competition
– Steph & Abby – 3rd Place Scaled Wingman Competition
– Jess F. & V. – 1st Place Scaled Wingman Competition
– Erik & Kellen – 3rd Place Scaled Wingman Competition
– Steve L. – 2nd Place Scaled Wingman Competition
– Nick F. – 1st Ring Muscle Up
– Jodi P. – 120# Hang Clean & Jerk
– Justin P. – 230# Hang Clean & Jerk

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10/9/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Hang Power Clean + 1 Jerk (Split or Push) for 11 Sets

Then…..

Black/Blue/Grey WOD

For Time:
21 – 15 – 9
Hang Clean & Jerk (135/95) (95/65) (65/45) (45/35)
Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)

October COOLBoard

***Make some goals for yourself for October

– Angie M. – 3rd Place Rx Wingman Competition
– Steph & Abby – 3rd Place Scaled Wingman Competition
– Jess F. & V. – 1st Place Scaled Wingman Competition
– Erik & Kellen – 3rd Place Scaled Wingman Competition
– Steve L. – 2nd Place Scaled Wingman Competition
– Nick F. – 1st Ring Muscle Up

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10/8/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 3 Minutes Complete 6 Back Squats for 6 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

For Time:
40/30 Calorie Row
40 Hand Release Push Ups (from Knees)
40 Weighted Box Step Overs Holding KB’s, 24″/20″ (53/35) (35/26) (26/18) (No Weight)
40 Hand Release Push Ups
40/30 Calorie Row

October COOLBoard

***Make some goals for yourself for October

– Angie M. – 3rd Place Rx Wingman Competition
– Steph & Abby – 3rd Place Scaled Wingman Competition
– Jess F. & V. – 1st Place Scaled Wingman Competition
– Erik & Kellen – 3rd Place Scaled Wingman Competition
– Steve L. – 2nd Place Scaled Wingman Competition

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