WODS: October 2016

CALENDAR VIEW
Monday, October 31 2016
Spooky WOD
Spooky WOD

13 x Monster Muscle Up

13 x Scary Snatch (135/95)

13 x Haunted Hand Stand Push Ups Strict   [2 x 45#/1 x 45# Plate]

13 x Bar Facing 'BOO'rpee

13 x Ghost Thruster (135/95)

13 x Bar Facing 'BOO'rpee

13 x Haunted Hand Stand Push Ups Strict [2 x 45#/1 x 45# Plate]

13 x Scary Snatch (135/95)

13 x Monster Muscle Up

*13 MIN CAP*

*Scale MU with 2 x Ring Dip*

*Masters Rx: (95/65) and Kipping HSPU*

Saturday, October 29 2016
Saturday Morning WODs
Saturday Morning WODs
Friday, October 28 2016
Forrest's B-Day WOD
Forrest's B-Day WOD

For Time:

40 x Burpee 'Buy In'

Then

10 x Clean & Jerk (135/95)

15 x Back Squat (135/95)

20 x Deadlift (135/95)

76 x Double Under

20 x Deadlift (135/95)

15 x Back Squat (135/95)

10 x Clean & Jerk (135/95)

Thursday, October 27 2016
#Showmance
#Showmance

15 MIN AMRAP:

5 x Handstand Push Up

7 x Squat Snatch (95/65)

10 x Box Jump (24/20)

Wednesday, October 26 2016
#FigTails
#FigTails

8 Rounds:

30 x Double Under

6 x Deadlift (225/155)   {155/105}

12 x Toes 2 Bar

*14 MIN CAP*

Tuesday, October 25 2016
Dissonance Theory
Dissonance Theory

15 MIN EMOM:

1 x Squat Clean & Split Jerk

Then

"Power Elizabeth"

21-15-9

Power Clean (135/95)

Ring Dip

*9 MIN CAP*
Last Done 31 MAR 2015

Monday, October 24 2016
J-Cup's B-Day WOD
J-Cup's B-Day WOD

40-30-20-10

Pull Up   [C2B]

Pistol (Alternating)

Front Rack Lunge (115/75)

*400M Run After Each Set*

*21 MIN CAP*

Saturday, October 22 2016
Saturday WOD
Saturday WOD
Friday, October 21 2016
Melissa Wiley's B-Day WOD
Melissa Wiley's B-Day WOD 3 Rounds:
1 MIN at Each Station
Wall Ball (20/14)
Clean & Jerk (115/75)
Pull Up
Deadlift (115/75)
Bar Facing Burpee
1 MIN REST
*Score is Total Reps*
Thursday, October 20 2016
Jason Wiley's B-Day WOD ( "JT" )
Jason Wiley's B-Day WOD (

"J.T."

21-15-9

Handstand Push Up

Ring Dip

Push Up

*9 MIN CAP*

[Rx+ = Strict]

Wednesday, October 19 2016
Muff Potter
Muff Potter

12 MIN AMRAP:

30 x Double Under

10 x Snatch (95/65)   {75/55}

*6 x C2B Pull Up EMOM*

Tuesday, October 18 2016
The Stray
The Stray

18-15-12-9-6-3

Thruster (115/75)

Toes 2 Bar

Box Jump Over (24/20)

*15 MIN CAP*

Monday, October 17 2016
Matt Andreatta's B-Day WOD
Matt Andreatta's B-Day WOD 7 MIN AMRAP:
6 x Bar Muscle Up
9 x Bar Facing Burpee

5 MIN REST

7 MIN AMRAP:
5 x Overhead Squat (135/95)   [185/125]
30 ft Handstand Walk

Scale Bar Muscle Up with C2B Pull Ups.
Scale Handstand Walk with 10 x Shoulder Touches on each side (20 Total)
Friday, October 14 2016
Barbara
Barbara

5 Rounds

20 x Pull Up

30 x Push Up

40 x Sit Up Butterfly Style

50 x Air Squat

*Rest 3 MIN Between Rounds*

*30 MIN CAP*

Thursday, October 13 2016
Chestnut
Chestnut

5 Rounds:

10 x Hang Power Snatch (95/65)  [135/95]

50 x Double Under

6 x Muscle Up

*13 MIN CAP*

*Sub 2 x Ring Dip OR Jumping MU*

Wednesday, October 12 2016
Regional 14.5(ish)
Regional 14.5(ish)

21-18-15-12-9-6-3

Front Squat (135/95)   [185/125]

HSPU   [Strict]

Bar Facing Burpee

*18 MIN CAP*

Tuesday, October 11 2016
Elo's B-Day WOD
Elo's B-Day WOD

12 MIN AMRAP:

1-2-3-4-5-6-7-8-...

Power Clean (155/105)   [205/135]

Burpee Box Jump (30/24)   [40/30]

*6 x Toes 2 Bar After Each Set*

Monday, October 10 2016
Helen
Helen 3 Rounds:
400M Run
21 x KB Swing (24/16kg)
12 x Pull Up
Last Done 
Saturday, October 8 2016
Saturday WOD
Saturday WOD
Friday, October 7 2016
The Catalina Wine Mixer
The Catalina Wine Mixer

15 MIN AMRAP:

1 x Muscle Up, 2 x Ring Dip

2 x Muscle Up, 4 x Ring Dip

3 x Muscle Up, 6 x Ring Dip

4 x Muscle Up, 8 x Ring Dip

5 x Muscle Up, 6 x Ring Dip

etc.

*15 x Wall Ball After Each Set*

*Scale Muscle Ups With C2B Pull Up*

Thursday, October 6 2016
Not Jackie
Not Jackie

1000m Run
50 x Sumo Deadlift High Pull (75/55)
30 x Toes to Bar

Wednesday, October 5 2016
Westworld
Westworld Every 2 MIN for 20 MIN
5 x Clean & Jerk (95/65)   [115/75]
10 x Bar Facing Burpee

If Completed, Increase # of Burpees to 12/14/16/18/20... Each 2 min Interval. If you cannot complete under 2 min, finish your set, then rest til next 2 min mark. 
*Score is # of Rounds completed

Round:
1 - 10
2 - 12
3 - 14
4 - 16
5 - 18
6 - 20
7 - 22
8 - 24
9 - 26
10 - 28
Tuesday, October 4 2016
'Punxsutawney'
'Punxsutawney'

10 MIN EMOM:

30 x Double Under

10 x HSPU

*Scale to do 10 x Every Round*

then

21-15-9

Deadlift (225/155)

Overhead Squat (135/95)

*7 MIN CAP*

*One Bar Per Person*

*Last Done 2 FEB 2016*

Monday, October 3 2016
#JauanJennings

12 MIN AMRAP:

50 x Pull Up   [C2B]

50 x Wall Ball (20/14)

50 x Box Jump (24/20)

Saturday, October 1 2016
Saturday WOD
Saturday WOD

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