Entries from October 1, 2015 - October 31, 2015
Workout of the Day - Friday, October 30
Warmup
3 rounds
Hollow rock
Handstand
Push-up
Kip
Kettlebell swing
Squat
WOD
15-12-9 reps of:
135-lb. Clean and jerk
New standard reverse grip pull-up
Post time/thoughts to comments
Look who paid us a visit before the 6 o'clock session!
Workout of the Day - Thursday, October 29
Warmup
3 rounds
KB swing
Handstand
Push-up
Squat
Hollow rock
WOD
21-18-15-12-9-6-3 reps for time of:
Ring dips
115-lb. overhead squats
Post time to comments.
We modified ring push-ups today by raising them up; that way we could do all the reps. Mr. Z demonstrated that at the 6 pm session. Unfortunately I didn't think of that for the 8:30 am session. The rings also showcase Mr. Z's tight shoulders.
Workout of the Day - Tuesday, October 27
Warmup
2 rounds of
Squat
Pull-up
Handstand
Hollow Rock
L-Sit
Hip Extension
WOD
Sumo deadlift 5-5-5-5-5 reps
Floor press 5-5-5-5-5 reps
Post highest weight completed/thoughts to comments
Hannah hit 95 pounds today for the first time in a long time... Or maybe ever? It's a great day to PR.
Workout of the Day - Monday, October 26
Warmup
3 rounds
Handstand
Kip
Ring row
Pistol
Squat
Hollow rock
Running jump rope
WOD
3 rounds for time of:
400-meter run
12 burpees
95-lb. thrusters, 12 reps
Post time/thoughts to comments.
Rachael Kroll. 8:30 am session.
Workout of the Day - Sunday, October 25
Warmup
Candlestick rolls, backward rolls, forward rolls, and underbar vaults progressions
Partner WOD
As Many Rounds As Possible of
3 Dumbbell muscle cleans
6 Burpees
Partner 1 works for 30 seconds, then partner 2 works for 30 seconds, starting where partner 1 left off.
Rest 1 minute, repeat for 8 rounds
Post highest and lowest round totals to comments
Cap'n Jack and Murley. Champions Club OG's at the 11 am session trying to get a head start on the timer. There were definitely some sketchy reps going on today.
burpee, cap'n jack, dumbbell clean, murley, partner, team workout Workout of the Day - Friday, October 23
Warmup
Practice WOD movements
WOD
For time:
10 box jumps, 42-inch box
10 muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 hollow rock
40 medicine-ball cleans, 20-lb. ball
50 burpees (from plank)
50 double-unders
Post time/modifications to comments.
Megan got to do banded muscle-ups at the 8:30 am session.
Workout of the Day - Thursday, October 22
Warmup
3 rounds
Handstand
Kip
Push-up
Double under
Squat
WOD
Push press 3-3-3-3-3-3-3 reps
then
1 mile run time trial
Compare push press to 11/20/2014 and mile run to 7/31/2015
Post loads and times to comments
Simon working with his shoulder at the 5 pm session.
3 rep max, max effort, mile, push press, run, simon 