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Life changing fitness

WOD - Nov 1, 2013

10/31/2013

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Picture
Close grip bench press
4-4-4-4-4-4

5:00 Partner WOD
Wall Balls
Pull Ups

Rest 5:00

5:00 Partner WOD
Knees to Elbows
Double unders

First WOD in the new gym!

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WOD - Oct 31, 2013 - DB Delight!

10/30/2013

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Picture
10:00 EMOM
2 - DB Lunge
Rest 2:00
10:00 EMOM
2- DB Squat Clean
Rest 2:00
10:00 EMOM
DB Push Press
Rest 2:00

4:00 DB AMRAP (65/40)
4 – Deadlift
4 – Hang clean
4 – Push Press

REMINDER THAT WE ARE IN THE NEW LOCATION AT 478 TALBOT ST.
See you there :)

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WOD - Oct 30, 2013 - MOVING DAY!!!!

10/29/2013

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Picture
40:00 AMRAP
Farmers walk/shoulder carry everything from old gym to new.

Score =
Total poundage carried & trips taken

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WOD - Oct 29, 2013

10/28/2013

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Picture
WOD - Oct 29, 2013

10:00 EMOM
SUMO Deadlift
5 reps @ 70%

20 min AMRAP
Max reps of:
1 min Burpees
1 min DB Snatch, alternating arms (65/40)
1 min V-Ups
1 min Row for Calories
1 min Rest
(4 Rounds)

Wed. will be the moving WOD. Look out new gym, here we come!

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WOD - Oct. 28, 2013

10/27/2013

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Picture
Weighted DB/KB Pull Ups
1-1-1-1-1-1-1
(must hold weight between legs or feet)

Then:

12:00 AMRAP
10 pull Ups
20 Push Ups
30 Double Unders

Then:
Max Double Unders in 2:00
Best of 3 attempts

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WOD - Oct 25, 2013 - Row, Sit Ups

10/24/2013

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Picture
20:00 AMRAP

200m row
20 Sit Ups
400m row
40 Sit Ups
600m row
60 Sit ups
etc.


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WOD - Oct 24, 2013 -

10/23/2013

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Picture
Front Squat
1-1-1-1-1-1-1

Then:

5 Rounds:
5 Front Squat (135/95)
3 Muscle ups
15 Back Squats (135/95)
10 Pull ups

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WOD - Oct 23, 2013 - Open WOD 13.1

10/22/2013

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Picture
Open WOD 13.1

17:00 AMRAP
40 burpees,
30 snatches (75/45 lbs)
30 burpees,
30 snatches (135/75 lbs)
20 burpees,
30 snatches (165/100 lbs)
10 burpees,
AMRAP snatches (210/120 lbs)


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WOD - Oct 22, 2013 - Lift Up Luke

10/21/2013

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Picture
Hang Clean
2-2-2-2-2

Then:

"LIFT UP LUKE"

5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups


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WOD - Oct 21, 2013

10/20/2013

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Picture
Deadlift
4-4-4-4-4

Then:

10:00 AMRAP
Bodyweight Deadlift
HSPU
 
Any order/any # <1<10
(you must complete a min of 1 and max of 10 reps per movement before changing movements)

Every time you drop the bar or come off the wall = 5 burpees

Score total of both movements.

Final score = total reps – burpees

Bonus:
100 toes to bar for time


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