WOD-

In House Comp WODS

SPRINT-

In House Comp WODS

Do you want to get a workout in today?
You have two options:

1- You may arrive prior to the start of any of the below listed workout times, warm yourself up, and participate in the workout. We will set you up along with the teams without a judge. You can enjoy working out with others without any competitive non sense.

Here is the schedule:

WOD #1- 9:30am-9:41am

Floater- 9:55am- 10:45am

WOD #2- 11:05am- 11:20am

WOD #3- 12:00pm-12:10pm

2- We will have open gym from 1pm-2pm.

WOD-

Every 2 minutes x 10 sets:
1 Hang power snatch + 1 hang squat snatch + 1 squat snatch

Then, 2 x max reps set:
Hang power snatch @ 70-75% of today’s heaviest
Rest 3 minutes between sets

Post to BTWB

SPRINT-

5 rounds
Run 200m
16 DB Front Rack Lunges (50/35)
16 Weighted Sit Ups (20/14)

Our very own Edie Frylings will be showcasing her art in two upcoming festivals.  This weekend, make sure and stop by Firefly Handmade on Saturday and Sunday and mark your calendars for the weekend of Sept 7th and 8th for the Stanley Arts Festival.  You can take a look at more of her work on Instagram @ediemarieceramics

Firefly Handmade Market | Aug. 24-25 | Sat. 10am-7pm, Sun 11am-5pm | South Gaylord St., Washington Park
https://www.fireflyhandmade.com/summer-market

Stanley Arts Festival | Sept. 7-8 | Sat. 10am-7pm, Sun. 10am-5pm | Stanley Market Place, Aurora/Stapleton
https://stanleyartsfestival.org/

WOD-

For time:
100 Double unders
20 Push jerk, 135#(95#)
30 Bar facing burpees
400m Run w/ medball 20#(14#)
30 Bar facing burpees
20 Push jerk, 135#(95#)
100 Double unders

Post times to comments and BTWB

SPRINT-

4 Rounds, every “round” is:
4 Rounds
7 Heavy KB/ DB deadlift
10 Box jumps, 24″(20″)
**Rest 1 min after each 4 round piece**

Folks,

This Saturday we are having a little in house competition.
Here are the workouts:

WOD #1
a- In 5 minutes, both partners must establish a 1RM clean & jerk. Score is total load.
1 min transition
b- In 5 minutes partners will move as much weight as possible from ground to overhead. Score is total pounds moved. Movement and weights are picked by athlete.

WOD #2
Partner run, 400m w/ plate (each person has their own plate, run is around the block)
Then 30-20-10 reps
Synchro burpees to the plate
Synchro ground to overhead with the plate
Partner run, 400m w/ plate
Weights m-45#, w-25#. Scale is m-35#, w-15#.
Partners do not have to run together but they can not start synchro part until both are present and time will not stop until both are back at the gym.
Time cap is 15 min

WOD#3
With a 10 minute clock:
200′ HS walk, alternating every 50′ (sub is orange lid drag or partner assisted HS walk)
50/ 45/ 40 cal row, must switch every 25 for men, 25/20 for guy/ girl, 20 for women (so this just depends on the paring)
With whatever time is remaining, accumulate as many points as possible- Kipping pull-up = 1 point, kipping CTB= 2 points, BMU = 3 points

Floater (WOD#4)
In 5 minutes, accumulate as many points as possible in a game of Spike Ball.

**For additional WOD details, click here.

Here is the schedule:

WOD #1- 9:30am-9:41am

Floater- 9:55am- 10:45am

WOD #2- 11:05am- 11:20am

WOD #3- 12:00pm-12:10pm

Awards- 12:30pm

Do you want to get a workout in on Saturday?
You have two options:

1- You may arrive prior to the start of any of the above listed workouts, warm yourself up, and participate in the workout. We will set you up along with the teams without a judge. You can enjoy working out with others without any competitive non sense.

2- We will have open gym from 1pm-2pm.

Want to volunteer to help judge? Click here.

WOD-

Deadlift
3-3-3-3-3 @ 80-85% of 1RM

Then, 3 rounds for quality:
100′ Double KB overhead walking lunge
100′ Prowler push

Post to BTWB

SPRINT-

For time
30 Cal on rower
30 Burpees over sandbag
30 Sandbag hang power cleans
20 Cal on rower
20 Burpees ov sandbag
20 Hang power cleans
10 Cal on rower
10 Burpees over sandbag
10 Hang power cleans

WOD-

Working on a 5 minutes clock x 5 rounds:
5 Muscle-ups
150′ Farmer carry, 24kg(16kg)
250m Row

Post to BTWB

SPRINT-

3 rounds
400m Run
21 DB Thrusters (40/25)
rest 3 min
3 rounds
300m Run
15 Thrusters (45/30)
rest 3 min
3 rounds
Run 200m
9 Thrusters (50/35)

WOD-

Back squat
3-3-3-3-3 @ 85-90% of 1RM

Then, 5 rounds for quality:
5 Snatch balance
10/10 DB bulgarian split squats

Post loads to comments and BTWB

SPRINT-

Buy in-
40 Calories on assault bike
Then, 4 rounds:
30 Double unders
20 KB SDHP, 32kg(24kg)
5 Muscle-ups / burpee Pull Ups
Cash Out-
40 Calories on rower

WOD-

For time:
20 Push jerk, 115#(75#)
10 Strict ring dips
10 Box jump, 30″(24″)
16 Push jerk, 115#(75#)
8 Strict ring dips
8 Box jumps, 30″(24″)
12 Push jerk, 115#(75#)
6 Strict ring dips
6 Box jump, 30″(24″)
8 Push jerk, 115#(75#)
4 Strict ring dips
4 Box jump, 30″(24″)

Post times to comments and BTWB

WOD-

Working with a partner, as many rounds and reps as possible in 12 min of:
30 Double unders
10 KB swing, 32kg(24kg)
5 Chest to bar pull-ups

Post to BTWB

SPRINT-

24m Amrap
w/ a partner
400m Partner Barbell Carry (135/95)
w/ time remaining
Alternating rounds of CINDY
5 Pull ups
10 Push Ups
15 Air Squats

WOD-

Every 2 minutes x 10 sets:
1 Hang power clean + 1 hang squat clean + 1 squat clean

Then, 2 x max reps set:
Hang power clean @ 80-85% of today’s heaviest
Rest 3 minutes between sets

Post to BTWB

SPRINT-

As many rounds as possible in 20:00 of
6 Box Jump Overs – clear the box
12 Wallballs
15 Dumbbell push jerks

WOD-

Every 7 minutes x 3 rounds:
Row 200m, then,
3 Rounds:
10 DB push press, 40#(25#)
10 Burpees over the DB
*Rest remainder of time
*Score is slowest round

Post times to comments and BTWB

10 rounds
:90 work / :30 rest
30 Double Unders
8 TTB
Max rep KB Hang Power Clean