Due to Hurricane Sandy we are cancelling several classes over the next two days.
Monday – We will hold the 6:15am and 9:30am classes only. ALL EVENING CLASSES ARE CANCELLED FOR MONDAY.
Tuesday – THE 6:15AM CLASS IS CANCELLED. All evening classes are still on. Please check the blog (and comments) periodically for updates. If power outages and flood conditions persist we may have additional cancellations.
And now, an unprecedented first on the blog… we are announcing two days worth of WODs!
Daily WOD – Oct 29, 2012
AMRAP in 12 minutes of:
- 1 muscle up, 1 overhead squat (135/95#, NTE 75%)
- 2 muscle ups, 2 overhead squats
- 3 muscle ups, 3 overhead squats
- etc…
WOD Notes: Score is the total number of MU and OHS completed in 12 minutes. The scale for MU will be 2 pull-ups and 2 push ups per muscle up.
At-home version: If you are stuck at home on Monday, consider this at-home version:
AMRAP in 12 minutes of:
- 1 wall squat, 1 push up, 1 sit up
- 2 wall squats, 2 push ups, 2 sit ups
- 3 wall squats, 3 push ups, 3 sit ups
- etc…
WOD Notes: Make the wall squats challenging! Score will be the total number of reps completed in 12 minutes. Post your results to comments!
Daily WOD – Oct 30, 2012
5 rounds of:
- 20 burpees
- 10R/10L lunge
WOD Notes: The lunges should alternate legs. These are “in place” lunges. So for the right leg, you’ll step forward with your right leg, tap your left knee on the floor, and push off with your right leg to return to your starting position.
At-home version: Same! Post your results to comments.
This Post Has 26 Comments
Although I am not excited for Sandy, I am excited that 2 WOD’s were posted in advance!!! 🙂
Yea, so glad you are open!! Tuesdays WOD looks awesome!!!;)
Scheduled for 9:30 tomorrow.. Hopefully, the roads will be clear. If not, I’ll swim.
thanks for the advance notice (and home WODs!)! you guys are awesome.
hope all of the ICA stays safe and sound over the next few days and I get to see everyone in the gym later this week!
“like”
Stay safe everyone!
Morning Results:
6:15
Jess 87 (65, PU)
Todd V. 40 (95 depth, JMU)
Lindsey 50 (85, PU)
Joe 58 (FS)
Mario 21 (105)
Jenn 49 (JMU)
Congrats to Todd V. for his first 2 mucle ups today!
9:30
Chloe 46 (65, 1xpu)
Nikki 56 Rx
Gunter 87 (65, JMU)
Matt C 53 (JMU)
Korba 56 (JMU)
Joel 113 (65, 2xpu)
Jason 52 (95, JMU)
Brendan 54 (95, JMU)
16 rounds of the @home WOD. Thanks for posting, guys… I was looking for a good, self-contained workout. This was perfect! Those wall squats got dangerous – almost lost some nose skin on the concrete wall of the basement!
Stay safe, everybody…
mine got dangerous too! i kept almost falling backwards onto my butt!
@ home version: worked through 9 full rounds, or 27. Did the wall squats holding a foam roller overhead (bc of form issues). Thanks for the at-home wod 🙂
Stay safe all – hope to see you tomorrow!
the garage
Barb did 10 rounds
deceivingly tough home WOD:
11 full rounds + 12 + 5 = 83!
The dog made sure my push ups were all full ROM.
1 situp shy of 13 rounds. subbed wall squats with pistols.
thanks for the at home version! hunker down all!
you subbed wall squats with pistols? badass!
16 rounds and 4 squats paced myself in the beginning ran out of time with a lot left in me
I don’t have my level 1 cert, but I’m doing some coaching at home during the hurricane. After he was done he said, “Dad, I bet Kehl can’t do that.”
Right son, right.
Your son is disrespectful. It’s Coach Kehl.
Haha, but seriously, awesome video and can’t wait till he’s beating Froning. Nice work Joey!
that’s so cute!
Joe=my hero!
6 rounds 105# OHS for a score of 27. No muscle up just way too many pull-ups and push-ups!
BTW Joe, you are my hero too.
10/30/12 So many burbees….I felt like I did this in slow motion!
Barb 16:23
Team V. hit up the 10/30 WOD today… Mike 8:40, Tracy 12:55. Good thing we got it in – all the houses across the street just lost power, so I guess we’re not out of the woods yet!
10/30 Results:
4:30
Nick A 8:33
Sabol 8:56
Lindsey 8:49
Emily 12:52 (lunge ROM)
Jess 10:50
John W 10:41
Jason 9:30
Brendan 10:17
Tom S 14:11
Matt C 11:26
Joe 8:08
5:30
Tom R 11:36
Korba 14:29
Brandy 15:37 (welcome back!!)
Laurie 11:44
Mario 10:38
6:30pm
Jenn 7:55
Dan L 9:40
Mark F 11:11
Great job to all! Keep this one in your back pocket if you ever need an at-home WOD in the future…. it’ll be a good benchmark!
10:19
Burpees were so painful 🙁
Awesome time jenn!
Yeah awesome time Jenn! Under 8 minutes for that is unreal! 8:24 was hard enough.