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WORKOUT OF THE DAY

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Thursday 191107 Bar and Rings

What do you think is going to come up for 20.5? There is a strong possibility that pull ups will show themselves… as they haven’t come up yet in this Open Series. Since pull ups have always been part of the Open WODs, I would plan on that (or bar/ring muscle ups!)  And so if that is the case, then today- you should consider scaling back on the amount of and/or difficulty level of this “pulling movement” so you can give it your all on Friday. If you are NOT coming on Friday… then ignore the above and go all out!

Part 2 of the guess for 20.5 is thrusters... since thrusters have a way of showing up in every final WOD in the Open except for 2011, I still think they are on the list of possibilities for this Friday. Now since today’s WOD has plenty of heavy squat cleans- think twice about going all out if you plan on doing 20.5 on Friday… at least consider that as a possibility. Also, wall ball shots are fair game too- so watch it! If you are NOT doing 20.5… then ignore the above and go all out today!

Jenny drives through the second pull of this clean

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
12-9-6 reps/round for time of:
squat clean (85/65kg)
ring muscle ups
Post time and load to chalkboard/journals

Thursday 4:30pm Open WOD Announcement

Wednesday 191106 MetCon and a Strength

Post 20.5- Friday Nite Lights MOVIE NIGHT! 

And you thought 20.5 was going to be the highlight of the week. Heck no. On Friday, after you get 20.5 completed… hang out at the Hut for the screening of a newly released Paul Taublieb (CFM athlete and Emmy award winning documentarian) film “In the Blink of an Eye.” Put this on your calendar. Regardless of the fact that many of you do the WOD during the morning sessions on Friday- you can come back, help judge and cheer AND THEN stick around for THE most compelling documentary story-line you have ever experienced. Seriously.

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
20 box jumps (20/16″)
10 handstand push ups
Post rounds and remaining reps to chalkboard/journals
-then-
Barbell bent over rows
5-5-5-5
Post load

Wednesday 5pm Specialty Mobility Class

Tuesday 191102 WB Shot/Row Retest

Yesterday we retested the Whole Life Challenge workout from 6 weeks ago. And today we retest a WOD from mid-August- 12 weeks ago. Today we have 3 sets of row andWB shot to be completed in separate bouts with as much rest in between as you like. Make sure you have your data from back in August so that you can test your current level of fitness against what you had going on back in the summer.

October records include many of the hottest, windiest, and most fire days ever experienced! 

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, row 1000m and do 50 wall ball shots (20/14#)
Rest as needed
For time, row 500m and do 35 wall ball shots
Rest as needed
For time, row 250m and do 20 wall ball shots
Post 3 finish times and any scaling

Compare to August 19th 2019

Tuesday 5pm Open Training Hour

WODs for Nov 4th-9th 2019

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
This WOD is also the Whole Life Challenge preliminary WOD- compare to Monday Sept 30th
For time, complete:
30 toes to bar
40 single arm DB snatch, alternate each rep (50/35#)
50 weighted box step ups (24/20″)
40 single arm DB snatch, alternate each rep
30 toes to bar
Post time, load, and any scaling
Post score to the Whole Life Challenge Measurements Page

Monday 5pm Specialty Mobility Class

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, row 1000m and do 50 wall ball shots (20/14#)
Rest as needed
For time, row 500m and do 35 wall ball shots
Rest as needed
For time, row 250m and do 20 wall ball shots
Post 3 finish times and any scalingCompare to August 19th 2019

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 10 minutes of:
20 box jumps (20/16″)
10 handstand push ups
Post rounds and remaining reps to chalkboard/journals
-then-
Barbell bent over rows
5-5-5-5
Post load

Wednesday 5pm Specialty Mobility Class

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
12-9-6 reps/round for time of:
squat clean (85/65kg)
muscle ups
Post time and load to chalkboard/journals

Thursday 5pm Open WOD Announcement

Friday’s WOD at 7 and 9am and again at 3 and 5pm— OPEN WOD 20.5!

Saturday 9:30am BIG WOD

Friday 191101 OPEN WOD 20.4

So, we will see you in group classes at 7am, 9am and again at 3pm for the Open WOD 20.4  Then for those of you up for Friday night lights… that will begin at 5pm. Read through the WOD, decide on scaled or Rx and think about strategies! 

Thursday 191031 Two Rounder

Happy Halloween… Power just went out! Let’s see how long it lasts.

No 6PM class tonight… but we will be around for the OPEN announcement at 5pm!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Two rounds for time of:
400m sandbag carry (heavy, medium, lightish)
30 wall ball shots (20/14#)
200m sandbag carry
10 Turkish get ups (20/16kg KB or 45/35# DB)
Post time and loads to chalkboard/journals

Wednesday 191030 Pre Halloween Chipper

Here we go… looks like we are heading into a few days of unknown. It seems wise to have a plan in place for some potential “occurrences” during the red flag and high wind period to come. Power outages, evacuations are possible. Please do what you need to do to be prepared. Updates to the blog and our private FB page will be made in case of emergency or schedule changes. Always know that the Hut is available to you via the “yard’s back entrance” and the Hut’s “back entrance” as a meeting location.

And in other local news… How you think those new boxes are going to feel during today’s chipper?! Come on in and find out!

Wednesday 5pm Mobility Session will be a destination meet-up not to be missed.

Thursday 5pm Open Announcement for 20.4 is a hot ticket item as well.

***This Thursday, Halloween Evening there will not be a 6pm class session***

We went trick-or-treating early this year and came back with some new toys for the Hut.

Ten boxes total; 5 that are three-dimensions= 16″, 20″, 24″ and 5 that are 20″, 24″, and 30″

Some brief explanations on how to use the new toys… in double triplet format. 

Wednesday Chipper at 6, 7, 9am and again at 4 and 6pm
For time, complete 30 reps each of:
Double unders
Toes to bar
Box jumps 24/20″
Shoulder to overhead 50/30#DB
Pull ups
Burpees
Overhead walking lunges 20/15kg plate
Double unders
Post time and scaling to chalkboard/journals

Wednesday Mobility Session at 5pm

Tuesday 191029 Barbell 800s

Sorry to those of you who didn’t GET TO run Monday morning during the wind… we good thing we already had some 800m runs planned for today! Plus a 45 rep barbell complex to blaze through in between the runs. Sprinty barbells and one mile of running- try and make that sprinty too.

Maria goes all the way through the first round of bear crawls

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
15 reps each of: deadlift, hang power clean, front squat
800m run
15 reps each of: deadlift, hang power clean, front squat
800m run
Finally, 15 reps each of: deadlift, hang power clean, front squat
Use a 60/45kg barbell or scale as needed
Post time and load to chalkboard/journals

Tuesday 5pm Open Training Hour

WODs for Oct 28th-Nov 2nd 2019

Starting this week and into the month of November
Special Skill/Practice work 
Inversions: in every WOD class for the month of November- beginning this week- we will provide a short time at some point early in the class session to get inverted.  This week we will find appropriate options for all… from the easiest down dog to the advanced freestanding in the middle of the room…. with racked barbells, jetpacks and wall stands as various scaling options in between as the month goes on. This week we go as simple- just getting some minutes upside down. Week 1- get appropriate scaling/modification to hold for 30-60 seconds. Then you will be given 1 minute towards the beginning of class and then later 1 minute at the end of class to go for “max sustained time inverted in a minute”

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Split Jerk, 3 reps from rack
16 minute time limit to work up to a heavy set of 3 reps
Post load and number of sets at that load
-then-
Run 800m for time
Rest as needed
Run 800m for time
Post both times

Monday 5pm Mobility Class

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
15 reps each of: deadlift, hang power clean, front squat
800m run
15 reps each of: deadlift, hang power clean, front squat
800m run
Finally, 15 reps each of: deadlift, hang power clean, front squat
Use a 60/45kg barbell or scale as needed
Post time and load to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday Chipper at 6, 7, 9am and again at 4 and 6pm
For time, complete 30 reps each of:
Double unders
Toes to bar
Box jumps 24/20″
Shoulder to overhead 50/30#DB
Pull ups
Burpees
Overhead walking lunges 20/15kg plate
Double unders
Post time and scaling to chalkboard/journals

Wednesday Mobility Session at 5pm 

Thursday’s WOD at 6, 7, 9am and again at 4 and the NO 6PM class… out trick or treating 
Two rounds for time of:
400m sandbag carry (heavy, medium, lightish)
30 wall ball shots (20/14#)
200m sandbag carry
10 Turkish get ups (20/16kg KB or 45/35# DB)
Post time and loads to chalkboard/journals

Friday is 20.4 at 7 and 9am, and again at 3 and 5pm for Friday Night Lights

Saturday Session

9:30am… partner WOD. Come alone or with a partner, we have a great workout for you to kick off the weekend.

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