Joe’s AOTM WOD (Take 2) 11.1.17

Warmup

Set 1
1000m Row
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100 Clap Pushups
200 OH Lunges (25/15#)
300 AbMat Situps
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1000m Row

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Tuesday WOD 10.31.17

HAPPY HALLOWEEN! The gym has power! We will be open today for the 5pm class ONLY due to Trick or Treat.

Warmup

Set 1
HOPPER WORKOUT!

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10.30.17—CLOSED DUE TO POWER OUTAGE

UPDATE:
GYM CLOSED TODAY! 

Unfortunately we still don’t have power (or running water) at the gym so we will have to close for classes tonight (Monday, October 30th). The power company is saying some areas may be out for several days so we will keep you posted tomorrow (and keep your fingers crossed!). As previously announced on the website, if we are able to open on Tuesday, it will only be for the 5pm class as the 6pm class is already cancelled due to Hudson Trick or Treat. Keep an eye on the website and Facebook page for updates.

We will plan to do Joe’s Athlete of the Month Workout on Wednesday of this week!

power-outage

 

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Halloween Costume WOD! 10.27.17

Halloween Costume WOD!

Don’t forget to bring $$ for post workout pizza. BYOB

Warmup
On your own

Set 1 
Split up into ~50% Zombies, 50% Defenders. (More defenders if necessary)
Zombies on one side of Gym with 1 lane per Zombie. Each lane has 7 squares, Grave, Start, 1, 2, 3, 4, Eat (End). Each round a Zombie finishes they roll forward 1 square. When one Zombie makes it to the Eat square they must complete 6 Zombie Burpees to end the workout with the Zombies inheriting the Earth. For every Defender round finished in a Zombie lane that Zombie moves back 1 square. Defenders may mix and match moving freely between Zombie lanes breaking up the exercises however they choose. Each Defender gets a set of escapes (they drive the Zombie of their choice back 1 square per escape) to use at anytime. The first escape costs 1 rope climb, the 2nd costs 5, the 3rd costs 10 etc. If the Defenders survive for 24 hours (minutes) the curse is lifted. Humanity is saved.
Zombies sent to the Grave must complete 6 Zombie Burpees before continuing their Zombie Workout. An escape cannot be used to send a Zombie to the Grave, but only in boxes 1, 2, 3, 4, and Eat.

Zombie Workout
6 Burpee over Bars
6 Deadlifts (115/65#)
6 Cleans (115/65#)

Defender Workout
5 Burpees
10 Kettlebell Swings (1.5/1pd)
15 Air Squats

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Thursday WOD 10.26.17

NOTE: Halloween costume WOD will be this Friday, October 27th. Workout will start at 20 mins past each hour. BYOB and we will be ordering pizza (please bring money).

Warmup

Set 1
4 x 5 Bench Press @80%

Set 2
“Cullen”
24 min. AMRAP
7 Bar MU
3 Snatch (185#)
91 Double Unders

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