WOD FOR DECEMBER 26, 2018

The holiday schedule is as follows: NEW CHANGE TO THE SCHEDULE

Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes

Tuesday, January 1st: CLOSED

GOAL SETTING WORKSHOP: 

Start 2019 with a BANG.

December 30th at 10:00am will be hosting a goal setting workshop. (over by 12:30)

We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.

This year, we will all going to help each other stay accountable and committed to our individual goals.

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts  and actions.

Please do your best to make this workshop!

We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.

Today is day 3 week 6 of our 6 week wall ball challenge

50 Unbroken wall balls


A)

Build to a 1RM Front squat

B)

10 Minute AMRAP:

10 Hang squat cleans (135/95)

15 Toes to bar

OVERFLOW:

3 rounds for time of:
500m Row
16 In place front rack lunges (135/95)
50 Double unders
50ft Handstand Walk

Merry Christmas

Hey everyone, we are looking forward to everyone joining us for tomorrows Christmas workout.

This workout is always a long one so if you can manage to come a few minutes earlier to make sure you’re as warm as you can be before we start.

See you soon!

“12 Days of Christmas”
1 Dead lift (315/205)

2 Wall climbs

3 Clean & jerks (135/95)

4 Burpees over bar

5 Thrusters (135/95)

6 TTB

7 Pull ups

8 Kettlebell Swings (70/55)

9 Box Jumps (30/24)

10 HSPU or Dips

11 Calories on any machine

12 Squat snatches (135/95)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Dead lift
2 – 2 Wall climbs/ 1 dead lift
3 – 3 Clean & jerk/ 2 wall climbs/1 dead lift
4 – 4 Burpees over bar/3 Clean & jerk/ 2 wall climbs/1 dead lift
. . . and so on.

Perform for time, or just for fun.

WOD FOR DECEMBER 21, 2018

The holiday schedule is as follows: NEW CHANGE TO THE SCHEDULE

Monday, December 24th: 9:30 AM class ONLY

Tuesday, December 25th: CLOSED

Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes

Tuesday, January 1st: CLOSED

GOAL SETTING WORKSHOP: 

Start 2019 with a BANG.

December 30th at 10:00am will be hosting a goal setting workshop. (over by 12:30)

We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.

This year, we will all going to help each other stay accountable and committed to our individual goals.

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts  and actions.

Please do your best to make this workshop!

We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.

Today is day 5 week 5 of our 6 week wall ball challenge

45 Unbroken wall balls


A)

Build to a 3RM Push jerks

B)

5 Rounds for time:

5 S2OH (165/110)

10 Burpees

WOD FOR DECEMBER 20, 2018

The holiday schedule is as follows: NEW CHANGE TO THE SCHEDULE

Monday, December 24th: 9:30 AM class ONLY

Tuesday, December 25th: CLOSED

Monday, December 31st: Change of schedule…6,7,8,9:30am & 4,5pm classes

Tuesday, January 1st: CLOSED

Today is day 4 week 5 of our 6 week wall ball challenge

45 Unbroken wall balls

A)

Build to a 5RM Dead lift (pronated grip only)

B)

4 Rounds for times: 3 minute recovery btw sets

20/14 Cal bike

30/24 Cal row

WOD FOR DECEMBER 19, 2018

The holiday schedule is as follows: 

Monday, December 24th: 9:30 AM class ONLY

Tuesday, December 25th: CLOSED

Monday, December 31st: 9:30 AM class, 10:30-1 PM Open Gym

Tuesday, January 1st: CLOSED

Today is day 3 week 5 of our 6 week wall ball challenge

45 Unbroken wall balls

A)

3 sets: (2 minute rest btw sets…NO MORE THAN 2 MIN)

5 rep back squat

B)

EMOM for 14 minutes

Odd: 10 Strict presses (95/65)

Even: 10 Strict chest to bar pull ups

WOD FOR DECEMBER 18, 2018

The holiday schedule is as follows: 

Monday, December 24th: 9:30 AM class ONLY

Tuesday, December 25th: CLOSED

Monday, December 31st: 9:30 AM class, 10:30-1 PM Open Gym

Tuesday, January 1st: CLOSED

Today is day 2 week 5 of our 6 week wall ball challenge

45 Unbroken wall balls

A)

For time:

60 Calorie row

50 Toes to bar

40 Wall-balls (20/16)

30 Cleans (135/95)

20 Muscle-ups OR bar muscle ups OR 30 chest to bar

WOD FOR DECEMBER 17, 2018

GOAL SETTING WORKSHOP:

Start 2019 with a BANG.

Why is 2019 going to be any different?

.

December 30th at 10:00am will be hosting a goal setting workshop. (over by 12:30)

We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.

This year, we will all going to help each other stay accountable and committed to our individual goals.

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts  and actions.

Please do your best to make this workshop!

We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.

Hope to see you there!

Today is day 1 week 5 of our 6 week wall ball challenge

45 Unbroken wall balls

A)

2 sets: In any order

3-5 Muscle ups OR 10 Ring rows (feet on box) *3 seconds down on each rep

10 KB goblet squats

B)

Climb the ladder in 5 minutes

1 Dead lift (225/155) *PRONATED GRIP, no hook grip or switch grip

1 Push up

2 Dead lifts

2 Push ups

and so on...

rest 5 minutes then,

Climb the ladder in 5 minutes

1 Power clean (155/105)

1 Push press *Not push jerk

2 Power cleans

2 Push presses

and so on...

*Score total rounds

WOD FOR DECEMBER 14, 2018

GOAL SETTING WORKSHOP:

Start 2019 with a BANG.

Why is 2019 going to be any different?

.

December 30th at 10:00am will be hosting a goal setting workshop.

We will be going over tips, tricks and talk about our own personal experiences in achieving our goals and more importantly what we do when we fall short.

This year, we will all going to help each other stay accountable and committed to our individual goals.

If you don’t necessarily have a “goal” in mind that is no problem at all. There is always something we are striving for whether in work, family, personal thoughts  and actions.

Please do your best to make this workshop!

We want everyone at 516 to get as much value as possible and to help in any way we can. Let’s take what we’ve learned in 2018 and apply it to 2019.

Hope to see you there!

Today is day 5 week 4 of our 6 week wall ball challenge

40 Unbroken wall balls

A)

3 Rounds for time:

30/20 Cal row OR bike OR bike erg OR ski erg

20 S2OH (135/95) *1 sec pause at the top of each rep

10 Front squats

WOD FOR DECEMBER 11, 2018

Hey everyone. Just a reminder to order your winter apparel by TODAY, so we can have the order in before Christmas. Thank you so much and we hope you all love the new designs and swag!

Today is day 3 week 4 of our 6 week wall ball challenge

40 Unbroken wall balls

A)

3 sets:

10 Strict pull ups

10 Up right rows (right)

10 Up right rows (left)

20 GHD sit ups

B)

“Stormbreaker”

For time:

50 Cal bike

50 Wall balls (20/14)

100 Double unders OR 100 singles on each leg OR scale down the number of doubles

50 Dead lifts (185/135)

800m run

OVERFLOW:

3 Rounds for time:

50 Air squats

20 Burpees

rest 5 minutes then,

5 Rounds for time:

7 TTB

1 Rope climb


WOD FOR DECEMBER 11, 2018

Hey everyone. Just a reminder to order your winter apparel by Tomorrow so we can have the order in before Christmas. Thank you so much and we hope you all love the new designs and swag!

Today is day 2 week 4 of our 6 week wall ball challenge

40 Unbroken wall balls

A)

15 Minutes to build to a 1RM hang squat clean *these must be cleans to the knee (not high hang)

B)

For time:

60 Push ups *YOU MUST PAUSE FOR 1 FULL SECOND AT THE TOP OF EVERY REP

10 Hang squat cleans @ 80% *these must be cleans to the knee (not high hang)

60 Dips

OVERFLOW:

15-14-13-12-11-10-9-8-7-6 of:

Cal ski erg

8 GHD sit ups

WOD FOR DECEMBER 10, 2018

Hey everyone just a reminder to order you winter apparel by this Tuesday so we can have the order in before Christmas. Thank you so much and we hope you all love the new designs and swag!

Today is day 1 week 4 of our 6 week wall ball challenge

40 Unbroken wall balls

A)

For Time:

30 Burpees over bar

500m row

15 Power Snatches (115/75)

750m row

15 Power Snatches

500m row

30 Burpees over bar

WOD FOR DECEMBER 6, 2018

December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 4 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin for each of you individually to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

For time:

21-15-9

Thruster (95/65) *1 sec pause at the top of each rep

Bar facing burpees

Option 2: (tails)

21-15-9

Overhead squat (95/65) *1 sec pause at the top of each rep

Bar facing burpees

WOD FOR DECEMBER 5, 2018

December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 3 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin for each of you individually to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

For time:

100 Double unders (50 single leg reps on each leg)

4 Rounds for time:

15 Dips

15 Wall balls (30/20)

Then finish with,

100 Double unders

Option 2: (tails)

In 15 minutes:

21-15-9

Dead lifts (245/175)

Box jumps (30/24)

*in the remaining time complete as many toes to bar as possible.

OVERFLOW:

4 sets for times of:

1000m row

20 C2B pull ups

30 Wall Ball Shots (30/20)

40 Russian KB Swings (70/55)

Rest exactly 4 minutes

WOD FOR DECEMBER 4, 2018

December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 2 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin for each of you individually to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

4 Rounds for time of:

10 Thrusters (115/75) *1 sec pause at the top of each rep

20 Pull ups

400m run

Option 2: (tails)

18 Minute AMRAP:

25/18 Cal bike

10 Clean and jerks (135/95) *1 sec pause at the top of each rep

20 Push ups

OVERFLOW:

Every 8 minutes, for 24 minutes (3 sets) of:

500m row

25/20 Strict HSPU

400m run

*If you cannot finish the set within 6 minutes, reduce the number of reps.

WOD FOR December 3, 2018

December 8th is THIS WEEK! Please make sure money is in ASAP so we can get an accurate head count. Thank you!

Today is day 1 week 3 of our 6 week wall ball challenge

35 Unbroken wall balls

This week you will not know which workouts you will be doing until only moments before.

The coach will flip a coin to determine which workout you will have to do…Enjoy and good luck!

Option 1: (heads)

For time:

50-40-30-20-10

Burpee

Calorie row

Option 2: (tails)

For time:

50-40-30-20-10

Burpee

Calorie bike

OVERFLOW:

3 Rounds for time:

20 Overhead Walking Lunges (95/65)

15 Pull-Ups

WOD FOR NOVEMBER 30, 2018

This years 516 holiday party is December 8th. The cost is $50 per person, please do you best to get pay sooner than later so we can get an accurate head count. Thank you!

Today is day 5 week 2 of our 6 week wall ball challenge

30 Unbroken wall balls

A)

3 sets: (60 sec rest btw sets)

40 DB walking lunges (DB in each hand)

B)

12 Minute AMRAP:

1 Dead lift (315/225)

3 Burpees over bar

5 Strict chin ups

This years 516 holiday party is December 8th. The cost is $50 per person, please do you best to get pay sooner than later so we can get an accurate head count. Thank you!

Today is day 4 week 2 of our 6 week wall ball challenge

30 Unbroken wall balls

A)

“Ouch”

3 Rounds for time:

30 Thrusters (95/65)

30 Cal row

30 Box jumps (24/20)

WOD FOR NOVEMBER 28, 2018

This years 516 holiday party is December 8th. The cost is $50 per person, please do you best to get pay sooner than later so we can get an accurate head count. Thank you!

Today is day 3 week 2 of our 6 week wall ball challenge

30 Unbroken wall balls

A)

Death by 25ft shuttle sprint

With a continuously running clock do one 25ft shuttle sprint the first minute, two 25ft shuttle sprints the second minute, three 25ft shuttle sprints the third minute… continuing as long as you are able.