Monday 10/31/16

Halloween! 5&6pm classes are cancelled, enjoy the evening with the kiddos!

LABORiousBALL

It’s like carrying a pumpkin!

for total time:

800m/400m medball run 20/14

2 min rest

1600m/800m run

3 min rest

1600m/800m run

2 min rest

800m/400m medball run 20/14

WHITEBOARD=total time

Takes notes, #knowyourmiletime

VESTED? Ball carry runs no vest, miles vested

Non runners=

1.4 bike holding medball

2000m row

2000m row

1.4 bike holding medball

🙂

You can check your previous LOBORious times but this WOd will be a little different.

3/31/16

2/25/16

1/4/16

Wednesday 11/2/16

BROKEhog

7rounds

1:15 max BJRs

1:15 max calROW

2:30 rest

WHITEBOARD=row cals/BJRs

Thursday 11/3/16

BARBish

Rx:

5 rounds for time

20 pullups

30 pushups

40 sit ups

50 air squats

3 min rest between rounds

Modify-cut all reps in half (10/15/20/25) and add a 400m run to each round.

40min time cap

WHITEBOARD=time

If you time cap put your rounds+reps completed.

Keep track of your individual round times and record those in your notes.

10/16/16

Friday 11/4/16

5k-ish partnerWOd

Typically a weekend WOd we are doing this one on a weekday, come in, get warmed up and get ready! We’re starting fast!

1 mile run (partners run with BJR, each holding it at all times)

800m sandbag carry (1 sandbag)

800m farmersWalk (1 set of kettlebells)

1 mile sled pull 25/45 45/90

*classes bigger than 12 will have half the class start at bottom

WHITEBOARD=sandbag/kettlebell/sled/DAN

*can be done vested

WHITEBOARD=vested/. . . . .

*can be done solo

1 mile run

400m sandbag carry/400m run

400m farmersWalk/400m run

800m sled pull/800m run

WHITEBOARD=solo/. . . . . .

Previous #5kishWOd

10/1/16

8/28/16

Saturday 11/5/16

tabataSaturday

slamballs

burpees

rowing

bike

WHITEBOARD=bike/row/burpees/slamball

Sunday 11/6/16

PeteyWOd

1 mile run

3 min rest

800m sandbag carry

2 min rest

400m farmers walk

1 min rest

5 min max dBALL

2 min max bike cal

WHITEBOARD=#bike/#dBALL/total time

7/10/16