STRENGTH
Weighted Box Step Up, 6/leg x 4 sets, 31X1 Tempo
*Alternate legs. Use dumbbells or kettlebells, and if you are comfortable with the movement try a loaded barbell (on back)
WOD
Level 1
3 Sets for Total Working Time:
- Wall Ball to 9′ Target (14/8) x 15
- Burpee x 15
- Run x 200m
- Rest 2 Minutes
Level 2
3 Sets for Total Working Time:
- Wall Ball to 10′ Target (20/14) x 20
- Burpee x 20
- Run x 200m
- Rest 2 Minutes
Events and Announcements
Yoga
Mark your calendars, because we will be hosting another Yoga class in November with Kelly Zimmerman!
- Vinyasa Yoga: November 17 (Sunday) at 2pm
Free for members and $5 for non-members if you want to bring a friend or two!
Bring a Friend Day!
“Bring a Friend Day” this week! This week marks the first Thursday of November (11/7), so bring a friend (or two) and come do a fun workout! Email Scott if you have questions.
Step Up: 20# (should have used heavier)
WOD: 10:03
Box steps: 65lbs bar.
WOD: 11:22 with 20lbs ball and 20 reps per.
Burpees…meh.
Strength: 95#, 95#, 115#
WOD: 8:03
Yoga class yesterday was great. If you missed it, try to make it on the 17th.
C’ville Burn
10 min AMRAP (4rds + 7)
Air Squats x 15
DBL snatch @ 25# x 12
ABMAT Situps x 9
Run 200 m
Rest 3 min
6 min AMRAP (5 rds +10)
Burpees x 10
Wall Balls @12# x 10
woo!
Strength: up to 60# (dumbbells)
WOD: 9:56
Strength: 95#
WOD: 7:37
box things: 10#kb per hand
WOD 7:22 (14#, scaled to 15 reps on wb and burpees)
box: 20# per hand
wod: 10:22 (I think)
Step-Ups: up to 65# barbell
WOD: 9:16 Rxish (WBs def weren’t all up to the 10′ line)
95
8:20
115#
8:27
60#
8:49
30# for the step-ups (15# per hand).
WOD: 13:33, but I ran 400 by mistake in the first set.
35#
9:11 rx except 9′
Strength: 95#x4
WOD: 7:55
strength: 15# dbs
WOD: 10:28rx (held pace: 3:34, 3:28, 3:26)
95#
7:20
8:36
2:45, 2:53, 2:58