Another fun Saturday group warm up!
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Attention: Shayan WILL be running Open Gym from 9:30am to 11:30am!
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“Sunday Funday”
For time:
50 Strict Handstand Push-ups*
*Every break: 5 Strict Pull-ups
Then,
3 Rounds:
10 Strict Dumbell Presses
10 Dumbbell Bent Over Rows
Rest 1:00
“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it’s the only thing that ever has.”
~MARGARET MEAD
Tiff and Mel are killing the Rope Climbs during “Glenn” on Thursday!
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Attention: Heather WILL be teaching Yoga today at 9:15am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
“Creativity can release you from the limitations that the world has constructed around you; the everyday, mundane, 9-5 jail cell where everybody is waiting for the weekend to party so they can get outside of their head.”
~Robert LaSardo
Sometimes you just have to chill out with a Buddy after a hard WOD!
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SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic!
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Core Work:
A) Tabata Sit-Up Medball Throws
B) Tabata Med Ball Roll Out’s
Conditioning:
“Carrying Karen”
Compare to 7/10/15
For time, complete 150 Wallball Shots, 20/14#
*If the athlete stops they must run 100 meters with their medicine ball.
“A will finds a way.”
~Orison Swett Marden
Congratulations Ben and Anna! Baby Wolf arrived October 18th weighing in at 7 lbs 3 oz, the name is yet to be determined. The whole family is doing great!
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SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic!
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Today we will be running the WOD’s open gym style! You will have two options:
Option 1:
“Glenn”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees 🙂
Option 2:
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!
*You must still come to one of the regularly scheduled WOD times.
“Today you are you! That is truer than true! There is no one alive who is you-er than you!”
~Dr. Seuss
Becky is looking strong as she works her way through her Snatches!
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SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic!
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“Guts and Glory”
21 – 15 – 9
Bike for Calories
Thrusters (95/65)
15 – 12 – 9
Row for Calories
Hang Squat Cleans (95/65)
12 – 9 – 6
Burpees over Bar
OHS (95/65)
“Change your thoughts and you change your world.”
~Norman Vincent Peale
We are excited to announce that Braedon is Strongman Certified! We can’t wait to implement his knowledge into our program!
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SAVE THE DATE: Saturday October 29th Halloween WOD and fundraiser. Wednesday November 9th at 6:30pm, Kinstretch Clinic!
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“Turnt Up Tuesday”
Strength:
Deadlift Heavy 5-4-3-2-1
Conditioning:
EMOM 12, alternating:
Min 1: 10 Romanian Deadlift (50% of today’s single)
Min 2: 20 Sit-Ups
Min 3: 50 Double-Unders
“Our greatest glory is not in never failing, but in rising up every time we fail.”
~Ralph Waldo Emerson
The 8am doing their thing!
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“Nunchucks”
AMRAP 18:
4 Bar Muscle-Ups
8 Power Snatches (115/80#)
16 Box Jumps (24″/20″)
“You don’t learn to walk by following rules. You learn by doing, and by falling over.”
~Richard Branson
This one time Dave 08 got outside the box and did a Pistol on a mountain!
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Shayan WILL be running Open Gym from 9:30am to 11:30am!
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“Sunday Funday”
On the minute x 8: 12/10 Calorie Row
Rest 2:00
On the minute x 8: 40 Double-Unders
Rest 2:00
On the minute x 8: 12/10 Calorie Row
“A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.”
~Tom Stoppard
Aaron is maintaining a great body position throughout his Double-Unders!
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Attention: There will be NO Yoga today. Shayan WILL be running Open Gym this Sunday from 9:30am to 11:30am!
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“Saturday Teamwork”
In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Kettlebell Swings (53/35)
60 seconds of Rest
60 seconds of Wall Balls (20/14)
60 seconds of Rest
60 seconds of Box Jump Overs (24/20)
60 seconds of Rest
60 seconds of Burpees 🙂
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.
“The starting point of all achievement is desire.”
~Napoleon Hill
The 4:30 group working through Tuesday’s Thrusters!
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“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-Ups
135/95 pound Hang Power Cleans, 10 reps
“Nothing is impossible, the word itself says ‘I’m possible’!”
~Audrey Hepburn
