WOD / Events

Strength

20:00 to Establish:
4RM Back Squat

Conditioning

20 – 16 – 12 – 8 – 4
Jump Switch Lunges
5 – 4 – 3 – 2 – 1
Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)

Halloween Partner WOD
(costumes encouraged and one athlete working at a time)

Both athletes complete a 200m Pumpkin suitcase carry (One pumpkin per team)
100 Pumpkin swings*
100 Pumpkin cleans (From the floor)
100 Pumpkin squats*
100 Pumpkin Push Press
100 Russian Twists w/ Pumpkin*
100 Walking overhead Pumpkin lunges
100 Box step-ups with your Pumpkin (24/20)*
100 Burpees over the Pumpkin
Both athletes complete a 200m Pumpkin suitcase carry (One pumpkin per team)

NOTE: During movements with an*, 2nd partner must hold a plank (forearm or on hands) while other partner is moving the pumpkin. Pumpkin cannot move if partner is not holding a plank.

Pumpkin Weights (24/16) (Fx: 16/12) (Rx+: 32/24)

Compare to: 10/31/18, 10/31/17 and 10/28/15

Strength

E3MOM 18
1 Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk (ME)

Conditioning

3 Rounds
21 Toes to Bar (Fx: 14) (Rx+: 35)
7 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 14)
84 Double Unders (Fx: 63)

Strength

E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%

Conditioning

AMRAP 12
With a Partner, Alternating Movements
20/15 Calorie Row (Fx: 15/10)
10 Burpees Over the Rower
10 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 135/95)

“Kelly”

5 Rounds
400m Run
30 Box Jump (24/20)
30 Wall Balls (20/14)

Post-WOD Strength/Skill

5 Sets
10 Double Dumbbell Bench Press (↑)
2 Rope Climbs in as few pulls as possible

It’s time for Fall Hoodies!
Deadline to Order is today at 12 Noon!

We have two styles this season — a traditional unisex pullover hoodie and a cropped hoodie. Order yours today as we will not be keeping any inventory at the gym!

Deadline to order: Today by 12 noon!
Venmo $45 to “[email protected]” with your size!

Strength

E3MOM 15
4 Back Squats
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%

Conditioning

AMRAP 8
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
8 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
16 Hand Release Push Ups (Fx: 8)

It’s time for Fall Hoodies!
Pre-Order yours today!

We have two styles this season — a traditional unisex pullover hoodie and a cropped hoodie. Order yours today as we will not be keeping any inventory at the gym!

Deadline to order: Wednesday, October 27 by 12 noon!
Venmo $45 to “[email protected]” with your size!

Strength

E2MOM 10
Muscle Snatch + 2 Behind the Neck Snatch Grip Push Jerks (↑)
Directly Into:
E2MOM 10
High Hang Power Snatch + Hang Power Snatch + Power Snatch (ME)

Conditioning

30 – 20 – 10
Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
Dumbbell Push Press

If the dumbbell rests on the floor, do 10 burpees. Split dumbbell reps evenly between sides.

It’s time for Fall Hoodies!
Pre-Order yours today!

We have two styles this season — a traditional unisex pullover hoodie and a cropped hoodie. Order yours today as we will not be keeping any inventory at the gym!

Deadline to order: Wednesday, October 27 by 12 noon!
Venmo $45 to “[email protected]” with your size!

Strength

EMOM 8
Strict Press
1 – 4: 3 @ 80 – 85%
5: AMRAP @ 80 – 85%

Conditioning

EMOM 20

1: 22/17 Calorie Bike (Fx: 17/12) (Rx+: 25/19)
2: Rest
3: AMRAP Push Jerks (165/115) (Fx: 135/95) (Rx+: 205/140)
4: Rest
5: Rest

Strength

EMOM 8
Tall Clean + 2 High Hang Power Cleans (↑)
Directly Into
E2MOM 8
Hang Power Clean + Power Clean (↑)

Conditioning

4 Rounds
500/450m Row (Fx: 450/400)
10 Kettlebell Goblet Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)