Today's WOD

Kendrick gets technical with Snyder.

Thank you to everyone who attended the Bless the Gym training camp this weekend! Special thanks to Kendrick Farris for making the trip to NYC. The atmosphere was amazing, congratulations to all the athletes who made serious PRs!

Check out the event album on Facebook.

Back Squat (refer to 30SEP13)
4 @ 50%
3 @ 60%
3 @ 70%
2 @ 75%
2 @ 80%

Then. 

6 minute ascending ladder:
1 Bar muscle up
1 Kettle Bell Swing 53/35
2 Bar muscle up
2 Kettle Bell Swing 53/35
3 Bar muscle up
3 Kettle Bell Swing 53/35
4 Bar muscle up
4 Kettle Bell Swing 53/35
5 Bar muscle up
5 Kettle Bell Swing 53/35
…

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Reminder: All regularly scheduled WODs are canceled today for the Kendrick Farris event. 

So then, what are you going to do today with your fitness? Well why not enjoy the weather before winter really sets in! Try the workout below on for size, taken from NCLAB. If you try it out please post your experience to the FB comments box below! 🙂

“Hustlin’” 600m w/ 300m jog recovery 400m w/ 200m jog recovery 800m w/ 400m jog recovery 200m w/ 100m jog recovery 1 min additional rest 600m w/ 150m walking recovery 400m w/ 100m walking recovery 800m w/ 200m walking recovery 200m w/ 50m walking recovery 1 min additional rest 600m w/ 1:1 (work to rest) passive rest 400m w/ 1:1 (work to rest) passive rest 800m w/ 1:1 (work to rest) passive rest 200m w/ 1:1 (work to rest) passive rest Workout Description: This workout is programmed to address 3 different types of recovery. The key to a successful workout is the selection of a proper interval pace for the opening round. The interval pacing and recovery durations should be consistent from round to round. The ratio of work to rest will be 1:1 for the jog recovery, walk recovery, and passive rest. Workout Example: I would recommend a 5:30 miler to target a 1:28-1:30/400m pace for this 7500m workout. The rest would equal the same 600m @2:15, 400m @1:30, 800m @3:00, 200m @0:45 duration. That said, your 1st round 600m interval would be completed in 2:15 and the jog recovery would be completed in 2:15. Your 2nd round 600m interval would be completed in 2:15 and your walk recovery would be completed in 2:15. And yes…. your 3rd round would follow the same pattern. [fbcomments]

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The ladies just hanging out at the 8pm WOD.

Hang Clean + Jerk, 2+1 @ 55%, every 45 seconds for 9 minutes

Then,

3RFT:
500m row
15 ring dips
15 front squats (95/65)

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Overhead Squats? No big deal.

“Two Girls; One Chipper”

For Time:
15 HSPU
15 Deadlifts (225 /155)
15 C2B Pull-ups
15 Thrusters (95/65)
Run 800m (you probably won’t want a jacket by this point)

10 HSPU
10 Deadlifts
10 C2B Pull-ups
10 Thrusters
Run 400m (yep, no jacket)

5 HSPU
5 Deadlifts
5 C2B Pull-ups
5 Thrusters
Run 200m

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“Fran”

Establish a new Overhead Squat 3RM
Compare to 25SEP13

Then.

3 rounds for total reps:

45 seconds of Rowing (calories)
Rest 25 seconds
45 seconds of Kettlebell Swings (53/35)
Rest 25 seconds
45 seconds of Burpees
Rest 25 seconds

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Establish a new Push Press 3RM
Compare to 10JUL13

Then.

Death by Burpee Pull-ups

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Please help get the word out about Monday’s event! Feel free to bring a friend to the WOD today.

“ARMISTICE”   
Sign up and donate here.

9 minute AMRAP:
100 meter sprint
11 sit-ups
11 air squats
100 meter sprint
22 sit-ups
22 air squats
100 meter sprint
33 sit-ups
33 air squats

*Add 11 reps to the sit-ups and air squats for each additional round

2 minute rest and reflection followed by:

9 minute AMRAP
100 meter sprint
11 push-ups
11 box jumps (24”/20”)
100 meter sprint
22 push-ups
22 box jumps
100 meter sprint
33 push-ups
33 box jumps

*Add 11 reps to the push-ups and box jumps for each round

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m. each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

The 11 minutes of work and the 11-based rep scheme represent the rich history of Veteran’s Day.

The two-minutes of rest/reflection represent this moment of silence at the Tomb of the Unknowns.

The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

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Our tanks and shirts are guaranteed to add 10 pounds to your deadlift. Not to mention, you will look seriously awesome.

Do we have good-looking members, or what?!

Thruster
1-1-1-1-1-1-1

Then,

“Fran”
Compare to 24AUG13

21, 15 and 9 reps of:
Thrusters (95/65)
Pull-ups

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Deadlift
10-10-10

Then.

12min AMRAP
50′ Overhead Walking Lunge w/ Medicine Ball
30 Situps w/ Medicine Ball
10 Power Cleans 95/65

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Reminder: there is NO 11:30 class today (Thursday), as we’re installing new floors!

All other classes will run as scheduled.

21, 15 and 9 reps of:
Push press (95#/65#)
Pistols

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