Hopefully everyone is feeling good after yesterday’s WOD. It was pretty tough, but like we said, gut checks are always needed once in a while. Today we’re coming back with a fun one and a little built in rest. Try and push hard through every round knowing that rest is coming.

200m run
12 overhead press
10 burpees

Subtract 5 min from your total time

Post that time and your press weight to The Hybrid Scoreboard

I’ll be on The road the next few days, so you’ll have to deal with the lack of awesome photos for a few days.

Everyone has to get a gut check once in a while. Yesterday we went short and heavy, so today is a perfect time for your regular checkup. Set a pace and push through.

20 kettlebell/dumbbell hang squat cleans
30 Sledge swings
40 squat tucks
50 double unders
60 russian twists

30 minute AMRAP

Post your rounds and reps to The Hybrid Scoreboard

Paige decided to play with the big boys today in the strongman wod that we created for the class (Wednesday mornnigs and Fridays we have strongman days, just so you all know).  Check her out pressing that keg over her head with a smile on her face!

Class WOD:

5 to 1 HEAVY Deadlifts

between each set of deadlifts, complete:

10 box jumps

5 handstand pushups

We want this HEAVY!!!  No “i typically do this weight…”  We want to see failed reps, nothing unbroken.  We want you to look at that bar after each and every rep and say “okay, today, i’m owning you weight!” and then get it done.  Heavy means HEAVY!

Post your deadlift weight and your time to The Hybrid Scoreboard

Rob has his own nintendo character!  Rock star status attained!  

Get yourself registered for the next Hybrid competition on November 19th!  Spots are being snapped up, so tell yourself you’re doing it, and get registered today.  You do NOT want to be left out of this one…Epic x 10!

Run 800m (or 40 gym sprints)

80 Mountain Climbers

Run 600m (or 30 gym sprints)

60 Mountain Climbers

Run 400m (or 20 gym sprints)

40 Mountain Climbers

Run 200m (or 10 gym sprints)

20 Mountain Climbers

If you’re feelin’ good, do the WOD with a 20# vest.

Post your time to The Hybrid Scoreboard.

The first official Strongman Certification went amazingly well!  Everyone had fun and learned functional movements that they can bring back to their boxes and help make the world more fit!  The Hybrid staff wants to thank EVERYONE who came out for this first seminar and the feedback that is coming in from people note that it is one of the best seminars they’ve ever attended.  We’ll be seeing more of you at upcoming seminars on both the west and east coasts.  If you don’t see one in your area, e-mail us!!

50 Calorie row

50 Thrusters

50 Knees to Elbows/Toes to bar

50 T-Drill Pushups

Post thruster weight and time to The Hybrid Scoreboard

For anyone attending the CF Strongman seminar at Hybrid tomorrow–please park in the CVS parking lot across Hope Street–it’s about 150 yards from the entrance to Hybrid. Show up tomorrow at 8:30-8:45 and we’ll be rolling by 9:15-9:30. Bring a change of shoes if possible–the floor will be wet otherwise.  See you there!  

CLICK HERE FOR DIRECTIONS

Check out Hybrid Athletics First place team at the CMC!  Hard at work.  The team finished first for co-ed teams, and second overall for all teams, losing only to an all male squad.  Props to the Hybrid Ladies!

Don’t forget, if you want to sign up for the weekly e-mail, click HERE.  First e-mail will go out next Monday!

50 ft. bear crawl

8 overhead press

15 pushups

15 Minute AMRAP

STRONGMAN SUB!!!:

Heavy object carry x 50 ft. (stones, sandbags, kegs, etc)

Odd object press x 8 (stone, fire hydrant, anvil, etc)

Pushups x 15 (if you want harder, put a plate on your back)

15 Minute AMRAP

Post your press weight and time to The Hybrid Scoreboard.  Add your strongman implements to the notes section of your post.

Announcement: Due to the seminar this Saturday, we will have only ONE class on Saturday at 8am!!  PLEASE be prompt as we need to be ready for the seminar which starts at 9am.  If you can’t make it by 8am, take a rest day.

If you haven’t signed up for the weekly Hybrid e-mail, please do so now.  It’s the best way you can be up to date with what’s going on at the gym in regards to new events, competitions and any and all other happenings around the gym.  Click HERE to join.

Registration for the November 19th Hybrid Competition is now open!  There will be two weight classes for men and women.  Womens weight cutoff is 135 and mens is 185.  Sign up today, it’s going to be more epic than anything we’ve done before!

30-25-20-15-10-5 reps of:

Weighted Step Ups

Situps

Scissor Jumps

Post your weight and time to The Hybrid Scoreboard

Hybrid’s womens class is becoming a hit!  For any of you ladies who want to come and workout with a class of your peers, without the testosterone filled boys around, join us weekdays at 9:15am.

There are still a handful of spots left for this Saturdays strongman seminar at Hybrid Athletics.  An official Crossfit recognized seminar, we’ll teach you how to properly lift stones, flip tires, clean and press logs and various other movements that can add that much more variety to your WOD’s.  Signup is in the upper left corner of our site.

3 rounds of:

600m run

30 burpees

8 stones/20 KB swings

Post your time to The Hybrid Scoreboard

Look for this bad boy at the Beast of the East Competition.  Yep, Hybrid has it’s own tent set up.  Be sure to stop by and flip tires, lift stones, and shoot the breeze with rob and crew!

10 Pullups

10 Back Squats

7 Rounds

Post your squat weight and time to The Hybrid Scoreboard