Project Cubbie Cleanout!
It is time for us to do some fall cleaning! If you keep anything in the cubbies in the back of the gym, please remove it by this Saturday. Anything that is unclaimed or left behind will get donated to Goodwill. You will be able to bring your stuff back and use the cubbies again next Monday, we are just trying to get rid of anything that is unwanted/ unclaimed and clean everything out. Thanks for your cooperation!
James C. Sendoff WOD this Friday at 6:30pm
This Friday we will be hosting a special going away Hero WOD for James who is being deployed. James has been a great part of our community and it wouldn’t be right for him to leave without a proper sendoff. The 6:30pm class will be a special Hero WOD and farewell to James. We hope to see you there. Thank you for being a part of our community and for your service, James!
Halloween Throwdown WODs!
WOD # 1
Nightmare on Key Hwy
With A running Clock…
From 0-10 minutes team will work to establish a 1 RM Clean and Jerk for the Day
Rest from 10-12 minutes
From 12-16 minutes Max Front Squats (One person on the team squats, the whole team must air squat)
Weights 115/75
WOD # 2
Jacked and Scary
12 Cals/9 Cals
12 Deadlifts (95/65)
3 Rounds
12 Cals/9 Cals
12 Power Cleans (95/65)
3 Rounds
12 Cals/9 Cals
12 Power Snatch (95/65)
3 Rounds
12 Cals/9 Cals
12 Shoulder to Overhead (95/65)
3 Rounds
1 Athlete selects one station and completes all three rounds. Once they are finished, they run back and tag in the next partner.
WOD #3
The Haunted Chipper
15 min AMRAP
100 Box Jumps (20 inches across)
100 Wall Balls (20/14, 10 foot target across)
100 Burpees (touch target)
One teammate working at a time. Tag in and tag out whenever you want.
WOD
For today’s WOD, you will team up into in teams of 3 and rotate through each station with your group. Try to pair up with a group that would lift a similar amount of weight. You will be given 10 minutes at each station and 2 minutes between each to rotate and clean up.
We are also going to do things a little differently and use the Whiteboard today. We will have you write your names and totals for each of the three stations. It is always good to bring back the whiteboard!
Station 1
Even: Max Dball Over the shoulder (1 person working)
Odd: High Plank (whole team)
Score = Max D Ball Cleans
Station 2
10 Minutes to establish a Max Squat Clean – 2 bars per team
Score = Total Weight the Team Squat Cleans
Station 3
10 minutes to Row Max Cals as a Team. Each Team will get two rowers (only one person resting at a time)
Score = Total Cals
Coaching tip- Today is our first time using D-balls in a WOD. D-balls are heavier versions of medicine balls. We have 100, 70, 50, and 30 pound D-balls. Choose one for your group to share. If those are too heavy, use a med ball instead. The coach will go over proper form for lifting these over your shoulder. On squat cleans, each individual will take 10 minutes to build up to a heavy 1RM max and you will add your weights together. On the rower, 2 people work, one person rests. Row as hard as you can while you are on the rower and switch when you get tired.
Harper looking “super” strong on KB swings!
