Daily WOD

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

THE BARBELLS FOR BOOBS EVENT WILL BE NEXT WEEK, SATURDAY OCTOBER 26TH.
9:30 AM WILL BE THE WARM UP AND 10 AM FOR THE WORKOUT.
YOU CAN DONATE TO THE CAUSE AT:
https://fudraise.barbellsforboobs.org/fundraiser/christopher-isernio

PLEASE TELL YOUR FRIENDS AND FAMILY TO DONATE, WE ALL KNOW HOW IMPORTANT BOOBS ARE, THERE FUN FOR THE WHOLE FAMILY!
THERE IS A SIGN UP SHEET AT THE DESK FOR T SHIRTS.
THANK YOU AND GOD BLESS

LIFT:

BACK SQUAT
10 X 10 @50-60%
WITH A PARTNER ALTERNATE BETWEEN DOING 10 REPS EACH.
THERE IS NO PROGRAMMED REST OTHER THAN WHEN YOUR PARTNER IS GOING.
THIS IS 100 REPS EACH, KEEP SWITCHING 10 REPS EACH TILL 200 REPS ARE COMPLETED

WORKOUT:

15 min AMRAP
BIKE FOR CALORIES 15/12
50 DOUBLE UNDERS
15 SWINGS 70/53

LIFT:

BENCH PRESS:

5 X 5
5 REPS EVERY 90 SECONDS

WORKOUT:

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 DUMBBELL THRUSTERS
6 TOES TO BAR
24 DOUBLE UNDERS

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

SORRY ABOUT THE TOES TO BAR!
I TOLD YOU TO DO GHD!!!

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

FRONT SQUAT
5 X 5
5 REPS EVERY 75 90 SECONDS

WORKOUT:

100 TOES TO BAR
EVERY BREAK YOU TAKE = 10 BURPEE

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

AND WENDY’S CHILI!

LIFT:

SHOULDER PRESS
5 X 5

5 REPS EVERY 75 SECONDS

WORKOUT:

EVERY 5  MINUTES COMPLETE
ROW 500
30 WALL BALLS
FOR 4 ROUNDS TOTAL
SPRINT THROUGH EVERY ROUND

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

COMPLETE THIS COMPLEX EVERY 2 MINUTES INCREASING WEIGHT
1 POWER SNATCH
1 HANG POWER SNATCH
1 HIGH HANG POWER SNATCH
1 OVERHEAD SQUAT
COMPLETE 6 SETS TOTAL

WORKOUT:

RUN 400
12 DEADLIFT @275/165
21 BOX JUMPS
21 PUSH UPS
3 ROUNDS FOR TIME

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

THIS WORKOUT IS THE FIRST WEEK OF THE OPEN WORKOUTS, WE’LL BE DOING THE WORKOUT EVERY FRIDAY AS OUR WOD.
IS ANYONE INTERESTED IN DOING THE WOD ON SUNDAY’S ALSO?
IF YOU ARE AND YOU WOULD LIKE TO PARTICIPATE SEND ME AN EMAIL AND LET ME KNOW.

LIFT:

BENCH PRESS
7 X 3
3 REPS EVERY 90 SECONDS
FOR 7 SETS TOTAL

WORKOUT:

10 ROUNDS FOR TIME
8 GROUND TO OVERHEAD @95/65
10 BAR FACING BURPEES

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BULGARIAN SPLIT SQUATS
75 REPS EACH LEG
20 SECONDS ON 10 SECONDS OFF
TILL COMPLETED

WORKOUT:

18 MIN EMOM
ALTERNATE BETWEEN
15 WALL BALLS
AND…
7 BURPEE

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WORKOUT:

6 RDS
ROW 500 METERS
25 GHD SIT UPS (FEEL FREE TO SUB OUT FOR ANOTHER AB EXERCISE)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

DEADLIFT
7 X 3 @75-80%

3 REPS EVERY 90 SECONDS

WORKOUT:

15 MIN AMRAP

DOUBLE UNDERS 50 REPS
HANDSTAND WALK 50 FEET
SWINGS  50 REPS @55/35  (50 REPS @55 OR 35 IF DONE CORRECTLY SHOULD BE EXHAUSTED, SQUEEZING YOUR ASS AND QUADS IS A MUST!  GETTING THE KETTLEBELL TO MOVE WITH YOUR POSTERIOR CHAIN IS IMPORTANT AND SAFE!)

I BELIEVE THE FIRST OPEN WORKOUT IS THE 10TH, THAT GIVES US A WHOLE TWO DAYS TO SIGN UP!
YOU’RE WELCOME.
HERE’S THE LINK TO THE GAMES SITE:
http://www.crossfitgames.com

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BACK SQUAT
7 x 3 @80%

WORKOUT:

30 DOUBLE UNDERS
21 OVERHEAD SQUATS @115/75
21 BURPEES OVER BAR

30 DOUBLE UNDERS
15 OVERHEAD SQUATS @115/75
15 BURPEES OVER BAR

30 DOUBLE UNDERS
9   OVERHEAD SQUATS @115/75
9   BURPEES OVER BAR