NEWS
- INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
- HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
- NEXT WED 10/31: On Halloween there will be NO Teen class or 6:30p class
- SWEATPANTS: We’re getting joggers/sweatpants! There are samples to try on at Wayland + Acton. Please choose a style/size/brand and make note of your choice(s) on the sign up sheet at the front desk by Friday 10/26
WOD
Back Rack Lunges
3×3, across
“Somewhere To Run”
10 Rounds:
200 Meter Run
7 Knees to Elbow
WOD Guidance & Goal: Back rack lunges should be heavy. Take :90-2 min between sets to recover. Run 200’s at 1 mile PR pace and fight to go unbroken on knees to elbow. Target 15 minutes.
Post Weight and Time to Comments. Compare scores HERE.
ENDURANCE
3x1k, 2 min rest
90#/14:41 knees up
145#. 14:42 rx
140#. 17:54rx
110#
Hatch instead of wod (v-ups between rounds)
115# / 12:56 rx
115#. 16:22 Rx
105#
Bike 9c/KU. Tried K2E on last round.
100#, 18:02 Rxish (Knees to elbow but sometimes only got my left knee to my left elbow – not both)
Also did 8 rounds of TABATA handstand for the first time ever (thanks Melissa)
Awesome Brett! Once you get a few of those unbroken, strap on a light weight vest and try to get through another set of 8 unbroken. #corefordays
125lbs. 13:19rx
El Guapo
85# 19:28 row
15:04 knee ups
90#
115#
12:43 Rx
185# / 15:15 Rx
Some fast freaking runners at 5:30 & 6:30 AM today.
85# BRLs forward 3-3-3
17:13, KtEAs
10/16: 19:34, KUs
125# / 12:44 rx
Thx for the fun race this morning!
165 / 15:20 rx
Some run course shenanigans.
19:54 -didn’t make contact on a couple of the KTE.
115# for the 3×3
125# 12:01 7 push-ups
115# 19:42 K2 triceps and some legit K2E. Happy to keep my kip and unbroken through 8 rounds
105# / hatch day 1
Hatchling!
Lunges – did 125/175/175
Wod – 15:25 RX
Muscle Snatch –
75 – 80-95-105-115-120
3,3,2,2, 1,1
3 C2 Bar every :30 for 5 minutes
3 x 600 M run :90 sec rest
Yikes. #madebymel
Lol – this is true!
105#
17:45 Rx — 4/3 for the first 4 rounds. Unbroken after. Not sure why I felt the need to break them up in the early rounds.
95# (both Sara B and I thought we had 105# on there – whoops. Heavier next time).
14:23, 25# weighted sit-ups (shoulder hurting)
85#
18:20 mix of Knee ups / KTE atts.
175# & 17:25 knees up
145#/13:55rx
115# / 16:37 (?), knee ups
115#/ 20:28 rx ish (some K2 triceps?)
Slow time but pretty good runs for me.. happy with it
135 lbs / 16:06 with K2E and K2E attempts.
115#. 14:30 K2C
145#
16:52rx
95# 17:46 Knees almost 2 elbows
205# 16:42
95# /18:24 rx. Struggled on the runs today
105; 18:11, combination of knees up, knees to elbow, knees to triceps…
75# (could have gone heavier), 16:37 combo of knee ups/ to triceps/ a couple to elbows
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