Friday, 23 October WOD

Warm-Up10 Minutes
 
Strength / SkillSquat Clean
20 MinutesE2MOM
x 8 Reps     (135# / 95#)
Rx+   (185# / 125#)
 
Metcon For Time:
x 20 Sumo DL High Pulls     (53# / 35#)
x 30 Push Ups
x 40 Goblet Squats     (53# / 35#)
x 30 Push Ups
x 20 Sumo DL High Pulls     (53# / 35#)

Thursday, 21 October WOD

Warm-Up10 Minutes
Strength / SkillAlternating  EMOM
20 Minutes3 x Bar Muscle-ups     (6 Chest 2 Bar PU)
4 x HSPU
MetconFor Time
30 Power Clean     (95# / 65#)
Rest 2 Minutes
30 Push Press     (95# / 65#)
Rest 2 Minute
30 Front Squat     (95# / 65#)

Friday, 16 October WOD

Warm-Up10 Minutes
 
Strength / SkillFront Squat 
20 Minutes21 – 18 – 15 – 12 – 9  – 6 Reps
Every 3 – 4 minPick a weight that you can do the set of
21 reps unbroken (5 Rep OHS weight ??)
 
Metcon5 rounds For Time
20 Minute Cap15 x Kettle Bell Swings     (53# / 35#)
10 Burpees

Thursday, 15 October WOD

Reminder for all to come and join us Halloween morning!!!

Warm-Up10 Minutes
Strength / SkillDead Lift   (or Establish 5 Rep OHS)
16 MinutesWork to a Heavy Set of 5
Bar x 10, then 8 – 7 – 6 – 5 – 5 
Metcon3 Rounds for Time
20 Minutesx 10 Single DB Box Steps     (50# / 35#)
x 10 Push-ups
x 10 Alt DB Snatch     (50# / 35#)

Wednesday, 14 October WOD

Shogun Family, check out our new Shogun events page. We are hosting our first competition and potluck on Halloween day, October 31.

Warm-Up10 Minutes
Strength / SkillOverhead Squat
20 minutesStart with the Bar, then add weight to determine max unbroken set of 5
7 – 7 – 6 – 6 – 5 – 5
(maintain form over weight – the bar may
be your 5 rep max – or close to it)
AMRAP 15 minutes
12 x  Wall Ball   (20# / 14#)
9 x Kettle Bell Swings     (53# / 35#)
6 x  Chest to Bar Pull Ups

Friday, 9 October WOD

Warm-up: 10 minutes

Strength          (every 2 or 3 minutes)

5 Rounds NOT for time                      (maintain good form) 

10 x Right Arm Dumbbell Clean and Jerk      (50# / 35#)

10 x Left Arm Dumbbell Clean and Jerk        (50# / 35#)

Metcon:           7 Rounds for Time – 20 Minute Time CAP

7 Front Squats  (95# / 65# )                (Start from the floor)

            7 Burpees        

            7 Toes To Bar