Thank you to everyone that invited friends to our classes last week and everyone that came by the social event at the RiNo Beer Garden this past Saturday.  The week was a big success and we owe a large part of the success to you guys for telling your friends about Verve.  We plan to do the Bring a Friend Week a couple times a year and hopefully our social events will become more frequent. 

WOD-

5 x 4 min rounds

Row 500 meters
In remaining time As many reps as possible of:

Box Step ups w/med ball 20#(14#)

*2 minutes rest between rounds

Score= Total Step-ups

SPRINT-

For time:
50(40) calories on the bike, then:

4 rounds of:
10 KB Swings
15 Burpee box jump overs

Then,
50(40) calories on the bike

WOD-

For Time:

25 Pull-ups
75 Handstand Push-ups
25 Pull-ups
50 Push-ups
25 Pull-ups

SPRINT-

Working for 4:00 at a time, complete the following
100 Medball cleans
100 Russian sit ups
100(80) Calories on the rower
100 Double unders

*At the start of each 4:00 of work, Run 100 meters

Rest 2:00 and pick up where you left off until finished

**22:00 Time cap

WOD-

Every 30 seconds for 15:00:

1 Clean and Jerk @ 80% of Max

Join us today at the RiNo Beer Garden from 4:00 pm on.  The address is 3800 Walnut St.  If you want to park at Verve and walk over, it’s about a 5 minute walk.  They do have parking, but it tends to fill up on the weekends.  

WOD-

With a Partner for Time:

Run 1 mile (combined)
200 DB Snatch 50#(35#)
100 Push-ups
200 DB Step Ups 20″ 50#(35#)
Run 1 mile (combined)

*Your team can choose how to break up the reps for each movement, even on the run.

SPRINT-

With a partner complete the following for time:

100 Double unders
50 Toes to bar
50 Dumbbell front squats
50 Calories on the bike
50 Dumbbell shoulder to overhead
50 Toes to bar
50 Dumbbell thrusters
100 Double unders

WOD-

For Time:

12-9-6

Front Squat 165#(115#)
Strict Pull-up

SPRINT-

4 Rounds for time of:
24 Kettlebell sumo deadlift high pull
21 Push ups
18 Calories on a bike or rower

Rest 1:00 between rounds
*Score is total time including rest

There are still a few more days of our Bring a Friend Week.  If you have someone that would like to come workout with us, have them create an account in MBO and sign up for the classes they’d like to attend.  The turnout has been great so far, so thank you for spreading the word and bringing your friends in.

Saturday we are having our first social event in quite some time.  We will get together at RiNo Beer Garden at 4:00 pm Saturday.  Everyone is invited so feel free to bring your friends along.  They have a great patio, pictured above, so hopefully the weather is good and we can enjoy some food and drinks outside.

WOD-

Partner WOD

For time:

1,000 Meter row
50 Double Unders
40 KB Deadlift 53#(35#) x 2
30 Handstand Push-ups
20 Calorie row
10 100 meter sprints (alternating relay)

*Except the sprints, each partner will complete the reps of each movement working one at a time.  Each partner will finish the reps before moving on to the next movement.  Example, 3,2,1, go, Partner 1 rows 1000 meters, then partner 2 rows 1000 meters.  Partner 1 then does 50 double unders and then partner 2 does 50 double unders.  For the 100 meter sprints, Partner 1 will complete 5 and then Partner 2 finishes the remaining 5.

SPRINT-

As many rounds as possible in 20:00 of
Run 400 meters
20 Goblet squats with a kettlebell
10 Burpees over the kettlebell

WOD-

As many rounds as possible in 12:00 of:

10 Burpees
10 Box Jumps 24″(20″)
10 WallBalls 20#(14#) 10′(9′)

SPRINT-

5 Rounds of
Row 300(200) meters
Rest 1:00 between each round
After round 5, rest 2:00 then:

4 Rounds of:
Bike 20(15) calories
Rest 1:00 between each round
After round 5, rest 2:00 then:

3 rounds of
Ski 300(200) meters
Rest 1:00 between each round

*Score is slowest round on each section

WOD-

5 Rounds for time:

200 Meter sprint
15 Kettlebell Swings 53#(35#)
30 AbMat Sit-ups

SPRINT-

As many rounds as possible in 22:00 of
50 Kettlebell swings
40 Box jump overs
30 Pull ups or ring rows
Run 200 meters

Bring a Friend Week starts today!  Make sure you have anyone that wants to come workout, sign up in MBO and reserve their spot in class.  Check out the blog from last week with information on signing up in MBO.  

WOD-

Partner Cindy

As many rounds as possible in
20:00 of:

5 Pull-ups
10 Push-ups
15 Air Squats

*Switch every 2 Rounds

SPRINT-

5 Rounds for time of:
Row 30(20) calories
20 Medball deadlifts
15 Medball squats
10 Ab mat sit ups

WOD-

As many rounds as possible in 20:00 of
8 Toes to bar
10 Dumbbell hang clean and jerks 50#(35#)
14(12) Calories on the rower