October 31, 2017

Warm up 

Coach led 

Strength / Skill 

Back Squats 

8 x 3 @ 65% 

Conditioning 

500m row 

400m run 

3 rounds of “Cindy”

5 pull ups 

10 push ups 

15 Air squats 

2 x rest 3 minutes between each round

For time 

October 30, 2017

Warm up 

Coach led 

Skill 

Sprints 800m rest 1 min between each set 

Workout 

7 min of 

7 Dead lifts EMOM 

In remaining time in that minute perform as many burpee box jump overs 

Scored by BBJO

October 27, 2017

Happy Friday everyone! 

Warmup 

Coach Led 

Strength / Skill 

800m run repeats x 4 sets 

Resting 3 minutes between each set. Log your fastest split in Wodify.

Workout of the day 

RxD

12-9-6 

Hang power snatches 95/65#

Box jumps 24/20”

Level 1 

3 rounds for time 

12 HPS 65/45#

12 box...

October 26, 2017

Warm up 

Coach Led 

Strength / Skill 

Back Squats 

3-3-3 @ 70% at 5 second eccentric 

Workout of the day 

Buy in 40 pull ups 

Then...

3 rounds for time of 

7 Dead lifts 225/135#

7 burpees over the bar (BOBs)

7 KB swings 53/35#

For time 

October 25, 2017

Warm up 

Coach Led

Strength / Skill 

1 mike TT 

Workout of the day 

100 wall balls 20/14#

Every 2 minutes on the minute 

3 pull ups 

For time 

Kids will follow what they see. For and healthy parents will lead to fit and healthy children. 

October 24, 2017

Warm up 

Coach Led 

Skill 

800m run x 2 

Rest 3 minutes between 

Workout of the day 

40-30-20-10 

Handstand push ups 

7 Toes to bar between each set 

Get as far as you can in 12 minutes

October 23, 2017

Warm up 

COACH LED

Strength & Skill

200m sprints x 8 minutes resting 2 minutes between each round 

Back Squats 

3-3-3 @ 65% of your 1 rep max 

Workout of the day 

The "UNBROKEN"

8 Thrusters 95/65#
8 Power cleans 
8 Front squats 
8 dead lifts 
As many unbroken ROUNDS in 8 min

**...

October 22, 2017

Come out and join us at our Cove location for a potluck style get together while we carve some pumpkins And enjoy . 

2 pm on Cove; Bring your own pumpkin

October 21, 2017

Community workout time! 

Workout in groups of 2

Wall balls while partner 2 holds goblet squat 

Ground 2 overhead while partner holds object Ovehead 

Burpees over your partner while partner holds plank position 

You will perform each “mini” AMRAP for 6 minuets resting 1:30 b...

October 20, 2017

Warm up 

Coach led 

Strength / Skill

10 jump squats 

Hold the bottom position for 10 seconds on 10 one 

X 6 rounds not for time 

*Remember hold an active position in the bottom and not passive* 

Virtuous squats 

Workout of the day 

12 Dead lifts 155/125#

9 hang power cleans 

6 sh...

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