Saturday Schedule
9:00 – 10:00 a.m. & 10:30 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week. We’re having a Team WOD at 10:30 a.m. following the seminar (see below).
10:00 – 10:30 a.m.
5th PT & Wellness Seminar
Lane Blondheim of Active Health and Rehab will be discussing shoulders. The seminars are free and open to the public. Invite/bring family and friends.
10:00 a.m. – Noon
Foundations
10:30
Team WOD
4 replies on “2011-04-23 Open Gym, Seminar, Foundations, Team WOD”
Good Friday and Happy early Easter! Jennie is cooking up an eggs-traordinary team WOD for tomorrow. Warmup and explanation will start after Lane’s discussion on shoulders. Bring your sunblock cuz we’re going to be outside. Park in front or on the side. The back parking lot will be blocked off for the team WOD.
Speaking of parking…
When you are the first to arrive and park in the back, front, or on the side, please park at one end or the other. If you arrive and see other cars, please park directly next to the other car so we can fit as many people as possible in the front, back, and side parking lots.
Thanks to Katchis, Roderick, Sonya, Harry, Josh, Dan, Mica, Gary, Z, Kelley, Jeff, and Christy who participated in the Easter Weekend Team WOD on Saturday! The workouts are below.
Congrats to all teams for winning at least one of the workouts. All four teams won one of the 4-minute AMRAPs. Team 1: Katechis, Roderick and Jennie were the overall winners for all four AMRAPs. Congrats to Team 2: Harry and Josh for winning “Coloring the Eggs” and Team 4: Jeff, Kelley, and Z for winning “Hiding the Eggs!”
EASTER EGG HUNT
Scenario: (Get into character!) You are hosting an Easter egg hunt for the neighborhood kids in your back yard. The neighborhood kids include the President’s children! Your best friends have come over to lend a hand. First, you’ve got to prepare the lawn.
#1 ~ “Preparing the Lawn”
4-Minute AMRAPs:
AMRAP 1 ~ “Pulling the Weeds”
Station 1: 100′ Rope Pull
Station 2: Slam Balls (20#/10#)
AMRAP 2 ~ “Building a Deck”
Station 1: 100′ KB Farmer’s Walk (24kg/16kg)
Station 2: Sledge Strikes (12#/8#)
AMRAP 3 ~ “Mowing the Grass”
Station 1: 100′ Tire Drag
Station 2: KB Swings (20kg/12kg)
AMRAP 4 ~ “Reroofing the House”
Station 1: 1 Rope Climb
Station 2: Sandbag Shoulders (80#/40#)
Only one team member may work at a station at one time (with the exception of the tire drag).
Team members may switch out at any time (with the exception of the rope climb).
There is a two-minute rest between AMRAPs.
Each team must complete all four AMRAPs.
Now that the lawn is nice and tiddy, you’ve got to color some eggs and start hiding them!
“Coloring the Eggs”
#2 for Teams 1 & 2 and #3 for Teams 3 & 4
For Time:
20/15/10/5 Wall Ball Pyramids (14#/10#)
40/30/20/10 Deadlifts (135#/95#)
Working as a team, you must complete all wall ball pryamids before beginning the deadlifts on each round.
Only one team member may work at one time.
Team members may switch out at any time.
One wall ball pyramid includes hitting the 8′ target first, followed by the 9′, 10′ and 11′ targets.
“Hiding the Eggs”
#2 for Teams 3 & 4 and #3 for Teams 1 & 2
– 1 Mile Brick Run (2/1)
– 2K Row
Only one team member may run at one time and distances must be 200 or 400 meter-splits.
Two team members may row at the same time and distances must be 250 or 500 meter-splits.
Only two bricks per team will be used. The bricks may not be set down at any time and must be handed off to the runner each time.
If you drop a brick, you must do 3 burpees on the spot.
Hi Jennie – Thanks for an awesome team WOD over the Easter weekend. My brother and I had such a great time. The discussions about our favorite/most challenging moments continued throughout the weekend. We both look forward to joining the group during our next visit home. Congrats for doing such a great job and thanks to the team for being such great motivators!! :):)
You are so welcome, Sonya! We are glad you joined us. You are welcomed to join us anytime. Happy training and see you soon!