Happy Halloween! Thanks to everyone for being patient with us while we took the weekend off from classes for the level 1 certification, and congrats to those members who passed the exam and are now level 1 certified.  Use your knew found knowledge on some of the movements in todays WOD.

And don’t forget to sign up for our weekly newsletter HERE. It’s the best way we’re all able to keep in touch with what’s going on.

5 Thrusters

10 Pushups

5 Burpees

10 Air Squats

12 minute AMRAP

Post your thruster weight, rounds and reps to The Hybrid Scoreboard

Thanks to everyone who came out to the Hybrid Happy Hour last night at Bradfords!  The event was flawless and everyone had a great time.  Thanks to management at Bradfords for giving us the deals, and thanks to Bobbi for setting things up with them.  From those I’ve heard from already, it was a great time.  Feel free to e-mail me with your comments, or places you’d like to see the Hybrid Happy Hour head to.  James@hybridathletics.net

8 Overhead Press

50 ft. Heavy Object Carry

15 Box Jumps

50 ft. Heavy Object Carry

15 Minute AMRAP

Post your object, its weight and your rounds and reps to The Hybrid Scoreboard

It’s Hybrid happy hour round 2 today at Bradfords Bar & Grill.  Stop by if you can, even just for a drink.  We’ll have games and drink specials all night long.  Before that though, stop in to work of some calories!

100 ft walking lunge

80 situps

60 squat tucks

40 KB swings

20 jump squats

2 rounds

Post your time to The Hybrid Scoreboard

Training in the elements is something Crossfit preaches…be prepared for everything.  While we cannot say what the rain will do today, be prepared to get a little damp during the WOD.  Dress warm!

400m run

15 Power cleans

4 rounds

For every minute over 12 minutes, complete 3 bear crawls (50 ft) and 30 scissor jumps as a penalty at the end of the WOD.

Post your clean weight and time to The Hybrid Scoreboard

This weeks MOW (movement of the week) is the Split Jerk.  Spend some time getting technique help with the trainers and practice practice practice.  By the end of the week, see what you can get overhead using your new found prowess.  If you want to keep up to date on the MOW and other events going on at Hybrid, sign up for our Newsletter

Teams of 4 – Conveyor belt style

1 minute of work per station

Row for Calories

Double Dumbell/Kettlebell Front Squat

Pullups

Rest Station

Post your teams total reps to The Hybrid Scoreboard

Moving forward, we are going to start repeating WOD’s on a regular basis.  Many have expressed interest in seeing how they have improved, which is the point of what we do.  Rather than just seeing improvements in max lifts, we’re going to start seeing improvements in individual WOD’s.  Todays is a repeat from September 2nd.  Let’s see how you’ve improved.

20-2 by 2′s of:

Kettlebell Halos

Pushups

Box Jumps

Post your time to The Hybrid Scoreboard

Hybrid Athletics works.  Our programing can help get you in the best shape of your life…but don’t take it from us, check out the below e-mail we received from one of our members yesterday!

Yesterday I had my yearly physical and felt validated by the doctor when she told me my numbers looked good. Last year before I started Crossfit and changed my diet, my blood pressure was 150/100. When she saw that I was 30 lbs lighter and my blood pressure was now 120/79 she asked me what I was doing. I told her I took control of my health and made some lifestyle changes by eating healthy and exercising regularly. It was a positive experience to see the expression on her face and for her to tell me to keep doing it. The numbers are measurable outcomes as a result of what I am doing with CF and healthy eating. Taking control has turned my life around and I feel more fit than I did 30 years ago. Now that’s progress!

50 – 10 Burpees (by 10′s)

25 – 5 Push Press (by 5′s)

Post your press weight and time to The Hybrid Scoreboard

If you haven’t signed up for it yet, get your e-mail on our mailing list for the weekly newsletter HERE.  Going forward, it will also be used to send out important information about the gym for those who cannot access the site wherever they go.  Some important announcements coming out this week, so sign up and make sure you get them!

With longer WOD’s the last couple of days, we’ll be slowing it down today to give some rest to the weary.

Front Squat 7 rep max

then…

20 Sitouts

20 Tuck Jumps

20 Kettlebell Windmills

3 rounds

Post your front squat weight HERE and your WOD time to The Hybrid Scoreboard

We’re introducing a new format today, similar to stations but at your own pace.  There will be a 25 minute running clock.  You will spend one full minute at each station performing as many reps as you can in that minute.  You can rest as needed between stations, so if you want a full minute off between each station, you can take it.  Your score will be the number of times you complete the full cycle of 5 movements.

Stones to Shoulder (sub is heavy KB swings)

Ring Pushups

Single Arm Dumbell Snatch

Bear Crawl

Sledge Swings

Post your number of completed cycles to The Hybrid Scoreboard

The 7am Crew knocking out Toes to Bars in this morning’s WOD.  “The Champion” is being hidden by Kevin, sorry Champ!

For those that haven’t signed up yet…here’s the LINK to our weekly e-mail list which goes out on Monday Evenings.  It covers everything going on at Hybrid.

200m run

30 air squats

15 toes to bar

30 double unders (90 singles)

15 Minute AMRAP.

Post your rounds and reps to The Hybrid Scoreboard