WOD WOD, November 30, 2019
Movember Murph Yeowwwww we made it. Ugeeee day for The Chamber crew to get around Men’s health and the Movemeber foundation. Even if your not training, head on down for a feed and support in any way you can… get after it crew Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air…
SEE EVENTWOD WOD, November 29, 2019
Friyay Murph prep MASSIVE day ahead on Saturday…. today is all about blood flow and breathing. Walk out with a hop in your step and into Friday feeling grouse. Chill vibes all day! Metcon (Calories) Sustain Machine Condition. W/ a partner 2 Rounds (each) 2min on/2min off – Bike 1min transition 2 Rounds (each) 2min…
SEE EVENTWOD WOD, November 28, 2019
Holdin on Breath n keep on movin! Warm-up Couch stretch x 2 min Tricep Smash x 2 mins ( BB in rack ) 2 Sets 5 x Cat Cow 5 x Rocking adductor p/side 5 x t spine rotations 5 x Banded Monster walks p/side 10 x Banded 1/4 squats Front Squat (Weight) E3M x6…
SEE EVENTOlympic Weightlifting WOD, November 28, 2019
Cycle 11: Volume wk 3 Snatch (Weight) E2M 1×3 @ 45% 2×3 @ 55% 3×3 @ 65% 3×3 @ 75% Clean and Jerk (Weight) E2M 1×2 @ 45% 2×2 @ 55% 3×2 @ 65% 3×2 @ 75% Front Squat (Weight) 10mins Work up to single between 85-95% *6 attempts max
SEE EVENTWOD WOD, November 27, 2019
Legs n Lungs Warm-up Gym Flow ( Athletic w/up ) Mix Flow BB tech / Kip Play Pendlay Row (Weight) E3M x5 8 Pendlay Rows 10 Kip swings *Work up in weight as long as you can hold strict form! Metcon (AMRAP – Reps) 3 x 3 Minute AMRAP: 30/20cal bike 10 Pull ups Max…
SEE EVENTWOD WOD, November 26, 2019
The Long game A true test of pace-ability. Today, disregard total reps. The focus of this workout is to have near-identical numbers for every movement across the 3 rounds. #consistancy Warm-up 2 rounds of 40on/20off R1: Banded squats, R2: Medball squats Plank Ski BW lunges Rope pulls from the floor Metcon (AMRAP – Reps) 3…
SEE EVENTWOD WOD, November 25, 2019
The Monday Shuffle Warm-up 2 rounds 50 Single skips/30 DU 10/10 DB press 20 BW Lunges 10-15 beat swing 100m jog Metcon (Time) 2 Rounds, 16 Minute cap: 60 DU 6 Strict HSPU 12 DB Box step ups 22.5/15 24 TTB 400m Run 3min rest between rounds R1: start at 60 DU R2: start at…
SEE EVENTWOD WOD, November 24, 2019
Grab a buddy and Go! Metcon (Calories) 30sec on/90sec rest x9 30sec work on machines 90sec rest *in rest complete 20m Dball carry *you pick weight of ball *3 rounds of each machine, start at either one Partner 1 goes at 3,2,1 Partner 2 goes at 1min mark
SEE EVENTWOD WOD, November 23, 2019
Movember Murph Prep 1 week out from the big dance… time to have a little play with MURPH… Metcon (AMRAP – Rounds and Reps) In pairs , AMRAP in 27 minutes 800m run – shared 20 rounds of Cindy shared ( 10 each ) 800m Run AMRAP Cindy in remaining time *Cindy : 5 x…
SEE EVENTWOD WOD, November 22, 2019
Run the gauntlet Warm-up A) 3 sets 5 x Inchworm + Down Dog 5 x Perfect stretch 30 Second Passive Hang B) BB Tech Split Jerk (Weight) Friday BB Cycling E2:00 x 7 sets ( No misses ) 3 x Hang power cleans 1 x split jerk Metcon (Time) 5RFT 7 x Hang Power clean…
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