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friday 10/31/14 - group wod   "HAPPY HALLOWEEN"

10/31/2014

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Here's a little Cardio day to help burn off that Halloween Candy!

WOD
   800 Meter Row
   800 Meter Run
5 Rounds (45 Minute Time Cap)
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Thursday 10/30/14 - group wod

10/30/2014

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STRENGTH
   Good Mornings 10 - 7 - 7 -5 - 5 - 3
WOD
   10 Snatches 
    20 Wall Balls
    20 burpees
4 Rounds
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wednesday 10/29/14 - group wod

10/29/2014

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STRENGTH
   Deadlift 10 - 7 - 5 - 5 - 5 - 3


WOD  -  "Helen"
   400 Meter Run
   21 KB Swings (53/35)
   12 Pull Ups
3 Rounds
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tuesday 10/28/14 - group wod

10/28/2014

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STRENGTH
   Bench 10 - 7 - 7 - 5 - 5 - 3


WOD
   10 Push Press (115/95)
   20 Front Squats (115/95)
   30 Double Unders
5 Rounds
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monday 10/27/14 - group wod

10/27/2014

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STRENGTH
   15 minutes to find Snatch 1 RM
 
WOD
   100 Double Unders
   90 Squats
   80 Sit Ups
   70 Push Ups
   60 Pull ups
   50 Dips
   40 Box Jumps
   30 Burpees
   20 K2E
   10 H/S Push Ups
35 Minute Time Cap - Yes this is the WOD we did a few weeks back that everyone thought would be better in reverse order.. Well here you go :)



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friday 10/24/14 - group wod

10/24/2014

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STRENGTH 
   Bent over Rows 10 -7 -5 - 5 - 5- 3 

WOD
   Power Clean to Push Press or Jerk (135/95)
   Bar Facing Burpees
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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thursday 10/23/14 - group WOD

10/23/2014

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WOD 
   2,000 Meter ROW
   50 Wall Balls (20/14)
   800 Meter RUN (or 1,000 Meter ROW depending on the size of the group)
   35 Wall Balls (20/14)
   500 Meter ROW



CASHOUT STRENGTH ELEMENT (Time Permitting -Sorry Paul :)
    25 OH SQUATS (95/65) 




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wednesday 10/22/14 - group wod

10/22/2014

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STRENGTH
    Deadlifts 10 - 5 - 5 - 5 - 3 - 3


WOD
   40 Double Unders
   30 Box Jumps (24"/20")

   20 KB Swings (53/35)
5 Rounds


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Tuesday 10/21/14 - group wod

10/21/2014

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STRENGTH
   Pause Front Squats 10 - 7 - 7 - 5 - 5 - 3


WOD
   EMOM for 20 minutes
Odds : Max Reps of Snatches (115/85)

Evens: Alternate between 15 Push Ups and 15 Sit Ups
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10/20/14 - group WOD

10/20/2014

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STRENGTH
   15 Minutes to Find Split Jerk 1 RM (1 Rep Max)


WOD
   1:00 Rowing
   0:30 REST
   1:00 Double Unders
   0:30 REST
   0:30 Sprints
   0:30 Burpees
   1:00 REST
5 Rounds for WORK!!!  (Yes that is 25 minutes, but 10 minutes of it is REST  :)
Also Look for a new WOD FORMAT for all Group WOD's (not Fundamentals) Details as follows:
1) I need people to start arriving 10 minutes before their WOD starts so that they can stretch out and get going on the warm up. I'm going to pull the stretching out of the actual WOD unless we have some specific mobility work programmed.
2) We will have specific start times for segments of the WOD: 
   - When we have STRENGTH work in the WOD you will have 20- 25 minutes (depending on the day) to complete the Warm up and the STRENGTH as we will start the WOD 20-25 minutes into your hour.
   - If there is no STRENGTH element for the day then you will have 15 minutes to complete the Warm Up and Stretch so the the WOD can start 15 minutes into your hour.
3) We have many members arriving late or right as the WOD is supposed to begin and then they are changing their clothes or talking with friends etc. Please remember, we have a schedule of members wanting to get their WOD on after you so our workouts need to START at the scheduled time.  I've struggled with many ways to fix this issue. Most gyms do Burpees for late arrivals. I'm of the opinion that I'd rather you be here late than not at all so if your schedule only allows you to be here late I'm not going to penalize you for that, but I don't want to penalize those who made it on time either.  
So here's my solution:  Folks arriving late will have the same timeline as above. This means if you are not able to get here on time, your Warm up starts when you get here.  If you don't have time to do or complete the STRENGTH element then you'll just miss out on finishing that for the day as the WOD will start as scheduled.  You cannot skip the Warm up and go straight to the STRENGTH element.  If you get here after the actual WOD has started (20-25 minutes in) or cannot complete the WARM UP and stretching activities in time to start the WOD at the sceduled time then I will ask you to wait for the next class.

This new format is all just a way for us to offer you a more complete and better structured workout... Thanks for choosing to work out here with us... We appreciate everyone that comes and want you to get all you can out of your time here! 


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  • Home
  • About
    • Coaches
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      • Location and Directions
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