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Monday, November 6th- Sunday, November 12th

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Announcements-

I need your help!! I am looking to gather a bunch of Before and After pictures of members from our gym. I am hoping to display the pictures at our gym or on the website. We will give you a $20 credit for your pictures and testimonial. The $20 credit can be used towards a 30 minute Skill session with one of the coaches or it can be used to purchase any product from the gym (supplements, t-shirt, hat, etc) Whoever can send me the best Before and After picture with a testimonial will get one Free Month Membership! I will have the coaches vote on it.

What you need to be eligible for the Free Month!

– An awesome Before and After Picture – emailed to – tatrettin@yahoo.com or info@crossfitephrata.com- Send them by Sunday November 12th.

– A short (2-4 sentence) testimonial. It could be related to weight loss, inches lost, clothes size changes, muscle gain, strength gain, specific accomplishments, rope climb, pull ups, push up, energy levels, or anything else positive from your time at CrossFit Ephrata!
Thank you!

Saturday November 18th- 5th Annual Turkey Throwdown Competition at CrossFit Ephrata! The gym will be closed that day for classes. We still have spots available if anyone wants to compete! Spectators are welcome. The competition will start at 9am with the Masters competitors going first. The RX competition will start at 1pm. For more info on the Competition check out the event Facebook Page- https://www.facebook.com/events/1829359480413910/

Weightlfiting Seminar at CrossFit Ephrata- Saturday, November 25th, 11am-1pm! Jordan Wissinger is back to help us with our technique in the Snatch and Clean and Jerk. This is open to everyone, beginners to veterans. If you want to improve your lifting technique, feel more confident, and learn some awesome tips this is a great opportunity! Cost for the seminar will be just $20 and the seminar is limited to 30 people. Sign up sheet will be in the gym by Wednesday this week.

Nutrition Seminar at CrossFit Ephrata- December 9th, 8am-9am. We are going to talk about proper foods to eat, foods to avoid. How much Protein, Carbs, Fat. Nutrient timing- pre and post workout. How to game plan and how to avoid putting junk in your body! This seminar is going to be FREE for members and $20 for non members. Nutrition is the most important component to your long term health, energy levels, and body composition. If you can combine a great nutrition plan with what you do at the gym you will have awesome results. Remember, you can’t outwork a crappy diet!

This years CrossFit Ephrata Christmas Party will be held at Black Forest Brewery! Wednesday, December 27th at 6pm. They are getting an extra tent to accommodate us. Black Forest will supply the drinks and appetizers. We will do our gift exchange so start looking for a great gift to exchange (around $10-15 value) Sorry no kids this year. But we do have Kids Class this Saturday at 10am.

Kids Class with Coach Jen this Saturday November 11th at 10am. Cost is $5 for members and $10 for non members.

30 minute Skills Session are now offered for just $25. If you need help or you are struggling with a specific movement we want to help. Let one of the coaches know or text Tyler- 717-649-2051 to set up a Skills Session.

Congrats to Kristin Reynolds and Josh Buckwalter!! They took first place at their competition at CrossFit Proven on Saturday. Coach Jen and Coach Brandt also competed and took 9th out of 37 teams in RX!

Check out this Pic of Bryan Leid (Shaun’s Dad) at the top Mt. Washington! Representing the CrossFit Ephrata T-shirt as he hiked his way to the top!

Partner WODs this week! You may also do any of these WODs individually just cut the reps in half.

Monday, November 6th

Group Warm-up- 2 Rounds
– 30 second Front Rack Stretch
– 5 Hang High Pulls
– 5 Hang Muscle Cleans
– 5 Hang Power Cleans
– 5 Push Press
– 5 Kipping Swings
– 5 Perfect Push Ups

1A) Bench Press- 5 x 5 reps at 85% or more of 5rm
1B) Bent Over Row- 5 x 10 reps – you pick weight

15 minute Amrap- Partner WOD
20 Push Press or Push Jerks (95/65)/(115/75)/(155/105)
20 Hang Power Cleans (95/65)/(115/75)/(155/105)
20 Pull Ups/C2B- Scale with Ring Rows or Jumping Pull Ups

Flex- Twisted Cross x 2 mins per side

Tuesday, November 7th

Group Warm-up- 2 Rounds
10 Sumo Deadlifts
10 Front Plate Squats
10 Regular Deadlifts
30 Second Hollow Hold (start with Hollow Tuck if needed)- Lower back has to be tight to ground

Sumo Deadlift- 5 x 5 reps at 85% or more of 5RM

Partner WOD- 25 minute Cap
100 Deadlifts (135/95)/(185/125)/(225/155)
100 Wall Ball Shots (20/14)/(30/20)
100 Calories (Row, Bike, or Ski)
100 Abmat, GHD Sit Ups, or Toes To Bar
* If you are doing GHD Sit Ups and sharing with another group, one group can start with Sit Ups. Make sure you have your designated GHD before you start, don’t just hop on someone else’s. Thanks!

Flex- Pigeon x 2 mins per side

Wednesday, November 8th

Group WU- 3 Rounds
5 Push Press Dips (bar in front rack)
5 Push Press
5 Sumo Deadlift High Pulls
5 Perfect Push Ups

1A) Push Press- work up to a 5RM for the day. Pause at the top of each rep. Competition- work up to a max for the day- Thruster + Push Press + Push Jerk + Split Jerk
1B) Poliquin Raise- 4 x 12 reps (start light, slow and controlled)

12 minute Amrap- Partner WOD
20 Sumo Deadlift High Pulls (75/55)/(95/65)/(115/75)
20 Push Ups/ Strict Handstand Push Ups

Flex- Pass Throughs x 2 mins

Thursday, November 9th

Group WU- 2 Rounds
5 Worlds Greatest Stretch Per side
10 Reverse Lunges
1 Walk Walk plus- 20 second Hold (walk as far as you feel comfortable)
30 Second Hollow Hold

1A) Single Leg Squat- 5 x 5 reps at 85% or more of 5RM
1B) Hip Extensions- 5 x 10-20 reps- Hips just slightly in front of pad. keep a flat or slightly arched back

20 minute Skill Session- Not for time

30 Second Handstand Hold (belly or back to wall, focus on keeping the body in a nice straight line, do not let the back arch) or Practice Handstand Walking

1-2 Rope Climbs or 1-2 Strict Ring Muscle Ups

1 Heavy Sled Push

10-20 – Abmat Sit Ups, V- Ups, GHD Sit Ups, or Toes To Bar

* Work through the 4 stations and improve your technique. We will help you find the proper progression for you. Some of these movements are advanced but they all start with simple progressions.

Flex- Couch Stretch x 2 mins per leg

Friday, November 10th

Group WU- 2 Rounds with PVC
– 10 Pass Throughs
– 5 Hang Snatch High Pulls (make sure bar brushes through the hips)
– 5 Hang Muscle Snatch
– 5 Hang Power Snatch
– 5 Overhead Squats
– 5 Hang Squat Snatch

1A) One Arm Overhead DB or KB Carry- 3 x 150 feet each arm
1B) Dips- 3 x 10-20 (between benches or boxes, equalizers, Rings)
1C) DB Farmers Carry or Sandbag Bear Hug Carry- 3 x 150 feet

Partner WOD- 3 Rounds

Fit- 40 Alternating DB Snatch (you pick the weight, looking for sets of 10) 40 Burpees

RX- 20 Power Snatches (115/75)
40 Burpees

Comp- 20 Squat Snatches (135/105)
40 Burpees

* A few options, feel free to customize to fit your needs. The snatch is very technical, stick to a variation you can maintain smooth efficient form.

Flex- Puppy Dog x 2 mins

Saturday, November 11th

Group WU- 3 Rounds
5 Front Plate Squats
5 Kipping Swings
5 Hang DB Clusters
5 Perfect Push Ups

Partner WOD- For Time
100 DB Hang Squat Cleans (35/20)/(50/35)
90 Pull Ups/ C2B
80 DB Thrusters (35/20)/(50/35)
70 Burpees
60 DB Hang Clusters (35/20)/(50/35)
50 Burpee Pull Ups/ C2B

Have Fun!

Flex- Seated Straddle x 2 mins

Sunday, November 12th

10am- Open Gym WOD with Erin
* If you see Open Gym in this time slot do not be alarmed. Erin will still be in there doing her workout and the veterans are welcome to join her. We just might change it to Open Gym on the schedule so our newer people know it’s a little different then our typical class.

11am-1pm- Open Gym Continued

Strength WODs

Monday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Strict Press- 4 x 6 reps at 75% of max
1B) One arm DB Row- 4 x 12 each arm (slightly heavier then last week)

2A) Under hand Bent Over Row- 4 x 10 reps
2B) One DB Arm Bench Press- 4 x 10 reps each arm

3A) Seated on ground DB Strict Press- 4 x 10
3B) DB One Arm High Pull- 4 x 10 each arm

4A) Core Rollouts- 40 (slow and controlled)

Tuesday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Pause Back Squat- 4 x 6 at 75% of max
1B) Box Jump- 4 x 5 reps

2A) Snatch Deadlift Pause at knee for 2 seconds- 4 x 5 Reps
2B) BB or DB reverse Lunges- 4 x 20

3A) Hip Extension Hold- 4 x 30 seconds- hold plate at chest
3B) GHD Sit Up to Parallel with light weight behind head- 4 x 10

Wednesday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Pause Bench Press- 4 x 6 reps at 75% of 1RM
1B) Strict Pull Ups- 4 x near max- 3 second pause at top

2A) DB Arnold Press- 4 x 10
2B) Banded Straight Arm Lat Pull- 4 x 15 (pause at bottom)

3A) DB Tricep Extensions- 3 x 12
3B) DB Hammer Curls- 3 x 12
3C) DB Reverser Flys- 3 x 12

4A) DB Side Bends- 4 x 15 each side

Thursday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Pause Front Squat- 4 x 6 reps at 75% of max

2A) 2 inch- Deficit (stand on plate) Deadlifts- 4 x 10 reps- you may have to squat more for then your regular deadlift depending on your flexibility. The deficit forces you to push with your legs more. Make sure you can maintain proper back position.
2B) Barbell or DB Step Ups- 4 x 8 each leg

3A) Single Leg RDL’s- 4 x 10 each leg
3B) V Ups- 4 x 20

Pure Cardio WODs

Monday

WU- 1 minute Row, 1 minute Ski, 1 minute Bike- easy pace
4 Rounds
500/400 Meter Row
400/300 Meter Ski
20/15 Cals Bike

Tuesday

WU- 3 minutes easy pace on machine of your choice for workout
8 Rounds
30/20 Cals (Row, Bike or Ski)
Rest 1 minute

Wednesday

WU- 5 Cals Bike, 5 Cals Ski, 5 Burpees
EMOM x 20 minutes
Min 1- 15/10 Cals Bike
Min 2- 15 Burpees
Min 3- 15/10 Cals Ski
Min 4- 15 Burpees

Thursday

WU- 5 cals- Row, Ski, Bike
5 Rounds
20/15 Cals Bike
20/15 Cals Row
20/15 Cals Ski

Monday, October 30th- Sunday, November 5th

By: 0

Announcements-

Great Opportunities To Get Better! Read Below!

If you need help in the following areas, we want to help!!

– Skill Work (Do you struggle with toes to bar, kipping pull up, rope climbs, snatches, clean and jerks, handstands?)
– Mobility (Do you have stiff- ankles, hips, shoulders, wrists?)
– Nutrition (Do you want to shed some pounds, gain more lean muscle, increase energy?)
– Rehab (Do you have a painful shoulder, back, knee, hip, wrist?)

** We are now offering 30 minute one on one sessions to work on these specific areas! We can give you specific feedback, exercises, and programs to help you improve. 30 minute sessions are a great way to help you reach your goals and supplement what you are doing in class. If you would like to set up a session with a Coach please let us know. We are eager to help you. 30 minute sessions are just $25 or you can do a full hour for $40. Call or text Tyler- 717-649-2051 to set one up.

** You may also supplement your workouts with our Strength Programming or Pure Cardio Programming. If you need to build more strength add more muscle our Strength WODs are a great option. If you need to work on your endurance/cardio our Pure Cardio WODs are a great option. Or if you are short on time the Pure Cardio WODs are designed to be completed in 30 minutes or less. Both of these programs are listed at the bottom of the blog. You may do these WODs anytime as long as you do not interfere with class. If you have any questions just let us know.

** Mark your Calendar November 25th Jordan Wissinger is coming back to CrossFit Ephrata to run a Olympic Lifting Seminar!! The seminar will run from 11am to 1pm and focus on technique in the Snatch and Clean and Jerk. If you want to improve your Olympic Weightlifting technique this is a great opportunity. Cost for the seminar will be $20 and the seminar is limited to 30 people. Sign up sheet will be in the gym soon.

** Next Kids Class will be Saturday Nov. 11th at 10am

The 5th Annual Turkey Throwdown at CrossFit Ephrata is in less then one month!! This years competition includes an RX and Masters Division. If you are interested in competing check it out!- Here is the Facebook page link- https://www.facebook.com/events/1829359480413910/

** Next Godwod will be at the gym Sunday, November 5th from 6-8pm. Contact Phil Eby 717-278-1963 or Crystal Eby 717-278-1965 for more info.

Lots of Partner WODs this week. You may do any of them individually too if you prefer, just cut the reps in half!

Have A Great Week!

Monday, October 30th

WU- 3 Rounds
5 Kipping Swings
2 Wall Walks or 30 second Plank
5 Power Cleans (use DB’s if needed)
5 Push Jerks or Push Press (us DB’s if needed)
5 Bent Over Rows

10 minute EMOM
Minute 1- Nose and Toes Handstand Hold or Plank
Minute 2- 10 Bent Over Rows (75/55)/(115/75)/(155/105)

Partner WOD- 30 minute Cap
4 Rounds
40 Calories (Row, Bike, or Ski)
30 Toes To Bar (Knees to Parallel, Sit Ups)
20 Power Clean and Jerks (95/65)/(135/95)/(155/105)

Flex- Puppy Dog x 2 mins

Tuesday, October 31st

Happy Halloween!

Hang Squat Clean Warm-Up x 2 Rounds
– 30 second Front Rack Hold
– 5 Hang High Pulls
– 5 Hang Muscle Cleans (punch the elbows high)
– 5 Power Cleans
– 5 Front Squats
– 5 Squat Cleans

Partner WODs
15 minute Amrap
10 Hang Squat Cleans (115/75)/(155/105)/(205/135)
31 Cals (Row, Bike, or Ski)
Rest 5 minutes
15 minute Amrap
20 Bench Press (95/65)/(115/75)/(155/105)
17 Strict C2B (Strict Pull Ups, Jumping Pull Ups, Ring Rows)

Flex- Pass Throughs x 2 mins

Wednesday, November 1st

WU- 3 Rounds
10 Reverse Lunges
10 Front Plate Squats
10 Slow Lateral Sling Shot Band Walks each way (Keep tension on band, fire up the glutes) Band can go around knees or ankles.

Single Leg Squat- 5 x 5 reps each leg at 80% or more of 5RM

Partner WOD- 25 minute Cap
3 Rounds
40 Cals (Row, Bike, or Ski)
40 Wall Ball Shots (20/14)/(30/20)
40 Box Jump Overs or Step Up Overs (24/20)

Flex- Couch Stretch x 2 mins per leg

Thursday, November 2nd

Hip Hinge/ KB Swing WU- 3 Rounds (share a KB with a partner if needed)
– 5 PVC Hip Hinges
– 5 KB Hip Hinges (KB tight to chest)
– 5 KB Deadlifts
– 5 Russian KB Swings

Sumo Deadlift- 5 x 5 reps at 80% or more of 5RM

Partner WOD
20 minute Amrap
40 Deadlifts (135/95)/(185/125)/(225/155)
40 Toes To Bar (Knees to Parallel, Sit Ups)
40 Russian KB Swings (24k/16k)/(32/24k)/(Gorilla)
40 GHD Sit Ups (Abmat)

Flex- Banded Hamstring x 2 mins per leg

Friday, November 3rd

WU- 1 minute Stations
A) Pass Throughs
B) Push Up to Downdog
C) Straight Leg Rowing- Work on hinging at hips

1A) Bench Press- 5 x 5 reps at 80% or more of 5RM
1B) Legless or Regular Rope Climb- 5 x 2 reps or Practice J-Hook

5 Rounds
1 Minute Max Calories (Row, Bike, or Ski)
1 Minute Max Burpees
1 Minute Rest
* Score your lowest round

Flex- Twisted Cross x 2 mins per side

Saturday, November 4th

WU- 3 Rounds
5 Kipping Swings
5 Power Snatches, DB’s if needed
5 Thrusters, DB’s if needed
5 Power Clean and Push Jerk/Push Press, DB’s if needed

Partner WOD- 45 minute Cap

3 Rounds
20 Power Snatches (DB)/(95/65)/(135/95)
20 Bar Muscle Ups (Strict Pull Ups, Jumping Pull Ups, Ring Rows)

100 Calories (Row, Bike, or Ski)

3 Rounds
20 Thrusters (DB’s)/(95/65)/(135/95)
20 Burpee Box Jumps or Step Ups (24/20)

100 Calories (Row, Bike or Ski)

3 Rounds
20 Power Clean and Push Jerk (DB’s)/(95/65)/(135/95)
20 Ring Muscle Ups (Strict Chin Ups, Jumping Chin Ups, Underhand Ring Rows)

Flex- Puppy Dog x 2 mins

Sunday, November 5th

10am- Erin’s Class
11am-1pm- Open Gym

Strength WODs

Monday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Strict Press- 4 x 6 reps at 70% of max
1B) One arm DB Row- 4 x 12 each arm

2A) Snatch Grip Bent Over Row- 4 x 10 reps
2B) DB Bench Press- 4 x 10 reps

3A) DB One Arm Strict Press- 4 x 10 each arm
3B) DB One Arm High Pull- 4 x 10 each arm

4A) Core Rollouts- 30 (slow and controlled)

Tuesday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Pause Back Squat- 4 x 6 at 70% of max
1B) Hip Extensions- 4 x 12 reps

2A) Snatch Deadlift- 4 x 5 Reps
2B) BB or DB reverse Lunges- 4 x 20

3A) Single Leg Glute Ham Rollers- 4 x 5 each leg (slow)
3B) GHD Sit Up to Parallel with light weight behind head- 4 x 10

Wednesday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Pause Bench Press- 4 x 6 reps at 70% of 1RM
1B) Pull Ups- 4 x near max- add weight if you can

2A) DB Strict Press- 4 x 10
2B) Banded Straight Arm Lat Pull- 4 x 15 (pause at bottom)

3A) Dips- 4 x near max
3B) DB Z Curl- 4 x 10

4A) DB Side Bends- 4 x 15 each side

Thursday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Pause Front Squat- 4 x 6 reps at 70% of max

2A) Romanian Deadlifts- 4 x 12 reps
2B) Barbell or DB Step Ups- 4 x 8 each leg

3A) Single Leg RDL’s- 4 x 10 each leg
3B) V Ups- 4 x 20

Pure Cardio WODs

Monday

WU- Row- 3 minutes easy pace
10 Rounds
Row 300 Meters- Rest 30 seconds between Rounds

Tuesday

WU- 10 Cals- Bike, Row, and Ski
21 minute EMOM
Min 1- 15/12 Cals Bike
Min 2- 15/12 Cals Row
Min 3- 15/12 Cals Ski

Wednesday

WU- Assault Bike for 10 Cals, 10 Burpees
4 Rounds
50/35 Cals Assault Bike
25 Burpees

Thursday

WU- 10 cals- Row, Ski, Bike
100 Cals Each
Bike
Row
Ski

Monday, October 23rd- Sunday, October 28th

By: 0

Announcements-

This week starts a new cycle!! We will Re-Test this entire week in 8 weeks. Make sure you track your results from this week so you can see how much you improve. Take a picture of the whiteboard or track your results in your phone. We are testing the following areas-
-3RM Hang Power or Squat Clean
-5RM Sumo Deadlift
-5RM Bench Press
-5RM Single Leg Squat
-3 Minute Tests
– Max Calories (Row, Bike or Ski)
– Max Ring Rows, Strict Pull Ups, or Strict C2B Pull Ups
– Max Box Push Ups, Push Ups, or Strict Handstand Push Ups
– Max Ab Mat Sit Ups, GHD Sit Ups, or Toes To Bar
– All of this weeks conditioning tests will be tested again in 8 weeks too

For our Strength WODs (listed at bottom of blog) We will be starting a new cycle as well. The next 8 weeks will focus on building Squat and Pressing strength, while maintaining Pulling Strength. We will test a 1RM Pause Back Squat, Pause Strict Press, Pause Front Squat, and Pause Bench Press. We will retest in 8 weeks. Be a little on the conservative side with your tests this week. Maintain proper form and error on the side of going slightly under your max then going too heavy.

Congrats to everyone who competed at the Mid-Atlantic Masters Classic! Amy Rupp and Lisa Good got 1st place in their division, Glenda Klaassen and Marcia Kurtz took 3rd place, Josh Buckwalter and Tony Shirk took 11th place and Rod Fisher and Scott Fisher took 3rd place. Awesome job!! Way to represent!!

The 5th Annual Turkey Throwdown at CrossFit Ephrata is in one month!! This years competition includes an RX and Masters Division. If you are interested in competing check it out!- Here is the Facebook page link- https://www.facebook.com/events/1829359480413910/

Here is a video from our last competition-

Halloween Scavenger Hunt- This Saturday we will be having a Scavenger Hunt for the young kids at 11am! Halloween Costumes are encouraged! Sign up on the whiteboard at the gym.

Monday, Oct. 23rd

WU- Hang Clean Group Warm-Up- 5 reps of each x 2 Rounds- Empty Barbell
– Hang High Pull (barbell stays tight, hips drive bar up)
– Hold Front Rack Position (make sure elbows are high, bar resting on shoulders)
– Hang Muscle Clean (quick turnover, fast elbows)
– Hang Power Clean (jump and catch)
– Front Squats (elbows high, work on mobility)
– Hang Squat Clean (jump and catch, full squat)

Work up to a comfortable 3RM- Hang Power or Squat Clean. You may also just work on technique if you are new to this movement

“Cindy” – 20 minute Amrap
5 Pull Ups/ C2B
10 Push Ups
15 Air Squats

Flex- Couch Stretch x 2 mins per side

Tuesday, Oct. 24th

WU- 3 Rounds
15 Supine Banded Hamstring Stretches each leg
10 Alternating Spiderman with press out
5 Empty BB Sumo Deadlifts

Work up to a comfortable 5RM- Sumo Deadlift

Partner WOD- For Time
100 Cals (Bike, Ski, or Row)
100 Box Jump Overs or Step Up Overs (24/20)
100 DB Snatches (35/20)/(50/35)/(70/50)

Flex- Pigeon Stretch x 2 mins per side

Wednesday, Oct. 25th

WU- 1 minute Stations x 3 Rounds
A) Easy Pace Row or Ski Erg- Technique focus
B) Push Up to Inchworms
C) Overhead Plate Carry (45/25)

3 Minute Tests, 2 Minutes rest between each test- Go in any order just make sure you re-test in the same order when we re-test.
A) Max Calories (Row, Bike or Ski) or Max Double Unders
B) Max Ring Rows, Strict Pull Ups, or Strict Chest to Bar Pull Ups
C) Max Push Ups or Strict Handstand Push Ups
D) Max Ab Mat Sit Ups or GHD Sit Ups or Toes To Bar

For Time
Fit-
30 Ring Rows
30 Burpees
60 Wall Ball Shots (you pick)

RX
30 Burpee Pull Ups
60 Wall Ball Shots (20/14)

Comp
30 Ring Muscle Ups
60 Wall Ball Shots (30/20)

Flex- Puppy Dog x 2 mins

Thursday, Oct. 26th

WU- 1 minute Stations x 3 Rounds
A) Pass Throughs
B) Yoga Push Up (Push Up to Downdog)
C) Straight Leg Row- This will help you learn how to “hinge at your hips” during your row. This will help you in your rowing efficiency. Check out the second progression in the video below.

Work up to a comfortable 5RM- Bench Press

5 Rounds- 1 minute Stations
A) Max Calories Row or Ski
B) Max DB Push Press (35/20)/(50/35)/(70/50)
C) Rest
* Score is lowest round (Cals + Push Presses)

Flex- Pass Throughs x 2 mins

Friday, Oct. 27th

WU- 1 minute Stations x 3 Rounds
A) Reverse Lunges
B) Front Plate Squats with pause at bottom
C) Empty Barbell Deadlifts – Perfect From- pause at bottom

Work up to a comfortable 5RM – Single Leg Squat (you may use a barbell or dumbbells)- put an abmat under your knee if needed. These reps should be smooth and under control. You may find one leg to be weaker then the other. Always start with your weaker leg. Use your 5RM from your weaker leg as your max, don’t go any higher on the stronger leg.

10 minute Amrap
5 Front Squats (95/65)/(115/75)/(135/95)
10 Deadlifts (95/65)/(115/75)/(135/95)
15 Lateral Bar Hops

Flex- Lizard x 2 mins per side

Saturday, Oct. 28th

WU- 3 Rounds
10 Cals
5 Hang Power Cleans
5 Bar Facing Burpees
5 Kipping Swings

Happy Birthday Marcia, Jodi, Paula, Lisa, and Matt!! This WOD is for you!
Partner WOD
2 Rounds
51 Cals (Row, Bike or Ski)
51 Hang Power Cleans (95/65)/(135/95)
51 Bar Facing Burpees
51 Pull Ups/C2B
41 Toes To Bar (scale with abmat sit ups, or knees to parallel)

Flex- Pass Throughs x 2 mins

Sunday, Oct. 29th

10am- Erin’s Class
11-1pm- Open Gym

Strength WODs

Monday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Work up to comfortable 1RM Pause Strict Press (full pause at bottom)

2A) Bent Over Row- 4 x 10 reps
2B) DB Bench Press- 4 x 10 reps

3A) DB One Arm Strict Press- 4 x 10 each arm
3B) DB One Arm High Pull- 4 x 10 each arm

4A) Core Rollouts- 30 (slow and controlled)

Tuesday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Work Up to a comfortable 1RM Pause Back Squat (no bounce out of bottom)

2A) Snatch Deadlift- 4 x 5 Reps
2B) DB Lunges- 4 x 20 Reps

3A) Hip Extensions or Glute Ham Raises- 4 x 10-15
3B) GHD Sit UP- 4 x 10-15

Wednesday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Work up to a comfortable 1RM Pause Bench Press

2A) DB Strict Press- 4 x 10
2B) Chin Up- 4 x near ma

3A) Dips- 4 x near max
3B) Barbell Bicep Curl- 4 x 10

4A) Side Plank Hip Ups- 4 x 30 second each side

Thursday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Work up to a comfortable 1RM Pause Front Squat (no bounce out of bottom)

2A) Romanian Deadlifts- 4 x 10 reps
2B) Barbell or DB Step Ups- 4 x 8 each leg

3A) Single Leg RDL’s- 4 x 10 each leg
3B) Barbell Sit Ups- 4 x 10

Pure Cardio WODs

Monday

WU- (Row, Bike, or Ski for 3 minutes easy pace)
10 Rounds
20/15 Calories Row or Ski- Rest 30 seconds between rounds

Tuesday

WU- 10 Cals, 10 Burpees
21-15-9
Cals Row or Ski
Burpees
Rest 2 minutes
Repeat 3 times

Wednesday

WU- Assault Bike for 3 minute easy pace
1 minute on 1 minute off x 10 Rounds
Assault Bike

Thursday

WU- 10 cals- Row, Ski, Bike
40,30,20,10- Cals
Row
Ski
Bike