Thursday 10/19/17

Oct 18, 2017 | 16 comments

Happy 30th Birthday to Amy P!! (Wednesday)

Warm Up and Mobility

Bring a Friend Day!!!!!

Partner Workout

“Spirit Stick”
AMRAP 20
10 x T2B
20 x Wall Balls 20/14
10 x C2B Pull Ups
20 x Goblet Squats 70/53
10 x Hang Power Clean 185/135
200m Run (relay style)

One person works while the other rests

Introduction Workout
AMRAP TBD
10 x Sit Ups
20 x Jump Squats
10 x Burpees or Push Ups
20 x Ball Slams
10 x Ring Rows
200m Run (relay style)

One person works while the rests

All movements and reps are modifiable to fit your needs

16 Comments

Gaff on October 19, 2017 at 6:22 am

GAFFSHLEY – Partner Workout

“Spirit Stick”

AMRAP 20 – 5+60

10 x T2B/knee raises

20 x Wall Balls (16/10)

10 x C2B Pull Ups/RRs

20 x Goblet Squats (26)

10 x Hang Power Clean (95/65)

200m Run (relay style)

One person works
while the other rests

Great work Ashley, the 5am, and Monsini

Enjoy the day!
Reply
- Ashley on October 19, 2017 at 7:21 am
  
  What he said! Go team GAFFSHLEY.
  
  Great work as always 5AM, thanks for the Michael Jackson dance party Monsini. 🙂
  Reply
Sam M. on October 19, 2017 at 8:53 am

Team ASA-me chicas rocked it this morning! Partnered up with Ashley and Angela 🙂
WOD: 4+220 (K2chest, kipping pu, 44#, 95#)

Thanks Chris! Nice work today ladies & awesome job 6AM!
Reply
Lori on October 19, 2017 at 12:46 pm

Bring a friend day YAY!!

Partnered with my friend Elsa for Team Half Frozen.

4 + 6

It was a mix up of the two WODs which worked perfectly!

Great work All Stars – some guest stars too! And hopefully some soon to be Stars! 😉

Thanks Coach Chris – MJ Thursday ALL THE WAY! Spot on with the modifications for me and Elsa – and next time we will Let it Go and let Anna and Elsa be Team Frozen. 🙂
Reply
Katie on October 19, 2017 at 5:47 pm

Partner WOD with Nicole, great job!

AMRAP 20: 4 + 36
10 x T2B
20 x WB, 14#
10 x Kipping pull-ups
20 x Goblet Squats, 35#
10 x Hang Power Clean, 85#
200m Run, relay style
Reply
- admin on October 19, 2017 at 9:16 pm
  
  Cleans were on point today Katie! You and Nicole made a great team!
  Reply
Judy on October 19, 2017 at 6:33 pm

Thursday 10/19/17

Warm Up and Mobility

Bring a Friend Day!!!!!

Partner Workout

“Spirit Stick”
AMRAP 20
10 x T2B (K2C)
20 x Wall Balls 12lbs
10 x C2B Pull Ups (kipping pull-ups)
20 x Goblet Squats 35lbs
10 x Hang Power Clean 95lbs
200m Run (relay style)

One person works while the other rests

Got 4+ 41, partnered with Anna

Great class Monsini, thank you!!!! Nice to hop in on a 6am class, awesome work!
Reply
Sabino on October 19, 2017 at 6:58 pm

Masters of the Universe (me and Carl)
5 rounds plus 7. Never stopped. Great partner WOD.
Reply
- admin on October 19, 2017 at 9:16 pm
  
  You guys definitely never stopped, great work today!
  Reply
Adam on October 19, 2017 at 7:41 pm

Team: 3 Good Achilles

Worked out with Coach Lauren today and we got through 5 rounds. Did some modifications , but was otherwise able to crank through this one to achieve stimulus. Nice work by everyone at the 430 on this tough but fun partner WOD.

Mike, thanks as always
Reply
- LC on October 19, 2017 at 8:56 pm
  
  I love the team name! I laughed out loud when I read it on the board! Nice work today partna!
  Reply
- admin on October 19, 2017 at 9:15 pm
  
  You are so impressive Adam, the things you can do!!
  Reply
  - Adam on October 20, 2017 at 9:58 am
    
    Thanks Mike. Working hard every day in and out of the Box to restore some normalcy.
    Reply
Carl on October 19, 2017 at 8:00 pm

Partnered with Sabino ( aka Masters of the Universe )

5 + 7 (155# )

Great communication with each other ,great partner .

Thanks mike ,Great 4:30 nice job peeps !
Reply
- admin on October 19, 2017 at 9:15 pm
  
  You guys crushed it, your pull ups were on point tonight Carl!
  Reply
GUS DeAlcantara on October 19, 2017 at 9:41 pm

7PM PRs

>WOD – partnered with Junior and later Lauren!
5+5(165#)

Thank you Lauren for jumping in! You are just awesome!
Reply