WORKOUT-10/30/14

Surfer Dave

Surfer Dave

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**Yoga with Mariza, TakeOver Teen & Endurance at 530pm**

Workout of the day

Every OTHER minute on the minute for 20 minutes complete:

2 Hang Squat Cleans

*Adjust weight as needed.

-then-

5 minute amrap of:

800 meter run

Max effort rope climbs

*score is rope climbs.

Flexibility in the overhead squat

**CTO’S HALLOW-OPENING FAQs**

WHEN – This Saturday November 1st. Doors open at 1100. Workout heats start at 12pm. We will have food and drinks available and also encourage you all to bring stuff as well. We will keep it potluck style. The party is from 12pm-3pm, maybe longer.

WHAT IS THE WORKOUT? – The workout of the day is as follows and will have scales provided. Teams of 4 can be pre-arranged or you can just show up early and we can set you up with teammates. Heats will be based on a first come basis.

The workout consists of a 30-calorie row, 30 bar-facing burpees and 30 hang cleans.

Each athlete performs as a relay:
30-calorie row
30 burpees
30 hang cleans @ 135/95#

SHOULD I WEAR A COSTUME? – Hell yeah! Throw something together last minute or go all out. Either way we want to see some Halloween spirit!

CAN I BRING FRIENDS, FAMILY AND KIDS? – Absolutely!

 

 

 

WORKOUT-10/29/14

It's John's last week at TakeOver. Farewell good buddy!

It’s John’s last week at TakeOver. Farewell good buddy!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reminder: This Saturday is our “Hollow-Opening” at CTO. We are officially opening the new space and breaking it in with a four person team workout. Huge bonus points are given to those in costume. Afterwards hangout and enjoy some refreshments at our Halloween social. The doors open at 1130am with heats starting up around 12pm. Friends and family are welcome to attend.

Workout of the day

10 minutes of practice – Power Snatch + Overhead Squat (keep in light, focus on foot position in the catch)

-then-

18 Minute Amrap of:

10 Push Jerks 115/75#

10 Kettlebell Swings 1.5/1 pood

10 Box Jumps 24/20″

*post scores to comments.

Strength

Basic: Deadlift 5rm, Chin-ups 3 x max effort, 100 Banded Good Mornings

Intermediate: Deadlift 1rm, 2 x max effort Handstand Pushups

Not so sweet relief – The soda industry

 

 

WORKOUT-10/28/14

Bryan - Rock solid overhead

Bryan – Rock solid overhead

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TakeOver Teen & Endurance @ 530pm**

Workout of the day

Overhead Squat 5-5-5

-then-

Complete for time:

30 Pull-ups

400 meter run

30 Overhead Squats 105/65#

400 meter run

30 Pull-ups

*Post loads & times to comments.

GET YOUR TEAMS SET FOR THIS SATURDAY’S WORKOUT AT CTO…

 

 

WORKOUT-10/27/14

Steph - Bar Speed

Steph – Bar Speed

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

10 Minutes of handstand walk practice

-then-

10 Minute amrap:

7 Burpees

14 Thrusters 75/53#

21 Double Unders

*post scores to comments.

Cash Out: 2 x 35 Hollow Rocks

Strength

Basic: Back Squat 3×5 (+5#)  , Press 3×5 (+2.5#) , 2×35 GHD Sit-ups

Intermediate: Weighted Walking Lunges 4×6 , Pendlay Row 10-10-10

WORKOUT-10/25/14

Jena & Aly teaming up!

Jena & Aly teaming up!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**WOD 830am, TakeOver Teen 10am, Intro WOD 11am, Open Gym 10am-12pm**

Workout of the day

Complete 3 rounds for time:

10 Handstand Pushups

20 GHD Sit-ups

-rest as needed, then-

Complete 3 rounds for time:

10 Chest to bar pullups

20 Hip Extensions

Cash out: 3 x 25 Hollow Rocks

WORKOUT-10/24/14

Nick Loco

Nick Loco

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

10 minute Power Snatch practice – from the floor, keep it light.

-then-

Partner Workout: Teams of two

Complete 6 rounds of –

5 Deadlifts 245/170# + Deadlift hold at the top position

20 Double Unders while partner holds deadlift

5 Deadlift 245/170#

20 Double Unders

50′ Bear Crawl (Both partners together)

**Partner 1 completes 5 deadlifts and holds the fifth rep at the top position. Partner 2 then completes 20 double unders. Partner 2 can not start double unders until partner 1 begins hold at the top of the fifth rep. After partner 2 completes 20 double unders they switch. When both partners have completed a set of deadlifts and double unders the two complete a 50′ bear crawl together to finish the round.

Strength

Basic: Back Squat 3×5 (+5#) , Pull-ups 3 x max effort , 60 Hollow Rocks

Intermediate: Weighted Step-ups 4×5 , Weighted Pull-up 3-3-3-3-3

Whole 9 – Exercise, Sleep and Stress

WORKOUT-10/23/14

Britt & Mariza love the strength classes!

Britt & Mariza love the strength classes!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

** No yoga today. TakeOver Teen & Endurance at 530pm**

Workout of the day

Complete 3 rounds – 1 minute per station of:

1 Arm, Hang dumbbell clean + push press, alternating arms 55/45#

Box Jumps 20″

Burpee Pull-ups

Push-ups

Row (Calories)

*rest 1 minute between rounds. Scores is total reps completed.

WORKOUT-10/22/14

Chuck and Joe - Heavy clean complex

Chuck and Joe – Heavy clean complex

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout of the day

Every minute on the minutes complete – Push Presses 5-4-3-2-1

**Adjust weight as needed.

-then-

Complete 4 rounds for time:

400 meter run

50 Air Squats

Strength

Basic: Power Snatch 6×2 (+2.5#) , Bench Press (+2.5#) , 100 banded good morning (break into sets as needed)

Intermediate: Axle Bar Deadlift 1rm , 3 x max effort push-ups

6 Pillars of an Unbreakable Body

WORKOUT-10/21/14

Coach Sara in action!

Coach Sara in action!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TakeOver Teen & Endurance at 530pm**

Workout of the day

Snatch Pulls 4×3

-then-

12 minute amrap:

Power Snatch 95/65# – Ascending Ladder 2-4-6-8…

5 Ring Dips

*post scores to comments.