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Author Archive: Brad
01 Apr 2018

Easter Monday 2nd April

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Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.
A: Tabata Hollow Rock
B: Tabata Squats
Tabata Protocol is 8 x sets of: 20 secs of Work, then Rest 10 secs.
Rx+: Then do Tabata Push Ups (for total reps)

 

31 Mar 2018

Easter Sunday 1st April

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Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.
A: Home WOD:
Spend 10 mins playing with handstands
B: 100 x Burpees for time
30 Mar 2018

Easter Saturday 31st March

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Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.
A: Home WOD:
10 x 100m Sprints
– Rest is walk back to start point +30s
– Record your fastest and slowest times
– Find if a hill for an added challenge
or B: 5k Run (Time)
Max Effort 5k Run
AWOD: 10k Run (Time)
Max Effort 10k Run

 

29 Mar 2018

Friday 30th March

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Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.
A: Metcon (Time)
Home WOD:
10 – 1 Reps for time of:
Push-Ups
Mountain Climbers x 2
Sit-Ups x 2
i.e. 10-20-20, 9-18-18, 8-16-16, etc
B: Metcon (No Measure)
30mins Stretching & Mobility

 

28 Mar 2018

Thursday 29th March

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A1: Push Press (3 – 3 – 3 – 3 – 3 – 3)
A2: Chest-To-Bar Pull-ups (8 – 8 – 8 – 8 – 8 – 8)
Alternate sets of A1 & A2
B: Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 15 mins of:
40 x Double Unders
200m Run
10 x Deadlifts

 

27 Mar 2018

Wednesday 28th March

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Easter – This year we will be closing over Easter. Our last class will be 6.15pm Thursday 29 March, re-opening for the 6am WOD on Tuesday 3rd April. We will post WODs that can be done at home to balance out the chocolate if you feel like getting a sweat on. If not, enjoy the break.

A: High-Hang Snatch (3 x HH Snatch @ 55% E2MON for 10 Mins)
B: Complete AMRAP in 15 Mins of:
5 x Hang Power Cleans
10 x Push-Ups
10 x Box Jump Overs
or C: Nasty Girls
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 61/43kg

**15 Min Time Cap**
13 Oct 2017

Saturday 14th October

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A: 2/3 Murph (Time)
For time:
1200m Run, then
66 x Pull-Ups
133 x Push-Ups
200 x Squats, then
1200m Run

 **50 Min Cut Off**
or B: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
**50 Min Cut Off**
12 Oct 2017

Friday 13th October

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A. 4 rounds of:
1 x Snatch Pull + 1 Power Snatch
1 x Snatch Pull + 1 Power Snatch
B: Deadlift: 5 – 4 – 3 – 3 – 3

 

11 Oct 2017

Thursday 12th October

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A: Complete AMReAP in 20 Mins of:
40 Calorie Row
30 x T2B
20 x Wallball shots
15 x Power Cleans
10 x Chest-to-Bar Pull Ups
or B. AWOD – Complete AMReAP in 20 Mins of:
10 x Ring Muscle-ups
20 x Power Cleans (75/53kg)
30 x Wallball shots (9/7kg to 10/9′)
40 x T2B
50 Calorie row

 

10 Oct 2017

Wed 11th October

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A: 5 RFQ of:
2 Kipping Swings + 1 Pull-ups
2 Kipping Swings + 2 Pull-ups
2 Kipping Swings + 3 Pull-ups
(1 Rd is a total of 6 KS + 6 PU)

Try and stay on the bar for a complete round
B: Push the Pyramid – 3 RFQ of:
3 Pushups + 9 V-Sits
6 Pushups + 6 V-Sits
9 Pushups + 3 V-Sits
C: Turkish Get Up (Accumulate 20 x TGU)

 


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