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Thursday, November 12, 2015
**Please Sign Up For Class In Advance Using Wodify** 151112: EMOM 8: Hang Power Snatch (mid thigh) + 3 OHS –then– “Skor” AMRAP 12: 10 Power Snatch (95#/65#) 10 Box Jump Overs (24″/20″) –then– Optional...
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Friday, November 13, 2015
**Please Sign Up For Class In Advance Using Wodify** 151113: 3×10 Weighted Step ups (back rack) –then– AMRAP 14: 10 Front rack Lunge (135#/95#) 10 Toes to Bar 30 Double-Unders
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Saturday, November 14, 2015
**Please Sign Up For Class In Advance Using Wodify** 151114: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, November 15, 2015
**Please Sign Up For Class In Advance Using Wodify** 151115: 3 x 400 Meter Run with Med ball NOTE: Rest 1:1 between runs –then– “Chunky” 5 Rounds: 10 Dumbbell Snatches 20 Calorie Row or 15 Cal Bike...
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Monday, November 16, 2015
151116: EMOM 8: 3 position Power Clean (hi hang, mid, below knee) –then- “Whatchamacalit” 3 Rounds: 30 Hang Power Cleans (95#/65#) 30 Sit-Ups 30 Box Jumps (24″/20″)
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Tuesday, November 17, 2015
151117: Front Squat 4×4 @ 75% –then– “Almond Joy” 5 Rounds: 1 Rope Climb 12 Toes to Bar 1 Rope Climb 12 Dumbbell Squat Cleans –then– “Posterior 2” 3×30 top 1/4 hypers 3×15 weighted hip ext — 630...
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Wednesday, November 18, 2015
151118: 3×10 Bench Press @ 60-65% superset with 3×10 Strict Ring Rows –then– “Haiti” AMRAP 7: 6 Ring Muscle-Ups 11 Thrusters (115#/80#) –Rest 3:00– “India” AMRAP 7: 18 Wallballs (20#/14#) 12 Burpees —...
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Thursday, November 19, 2015
151119: EMOM 8: 3 position Power Snatch (hi hang, mid, below knee) –then– “Hooper” AMRAP 12: 2 Overhead Squats (95#/65#), 2 Box Jump Overs (24″/20″) 4 Overhead Squats (95#/65#), 4 Box Jump Overs...
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Friday, November 20, 2015
151120: 3×8 Romanian Deadlifts (barbell) –then– “Brody” 1,000 Meter Row 30 Deadlifts (225#/155#) 50 Pull-Ups –then– “Posterior 3” 3×20 Romanian Deadlifts 3×10 Barbell rows
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Saturday, November 21, 2015
151121: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, November 22, 2015
151122: “Quint” Teams of 3: AMRAP 7: Strict Press 50 Reps (95#/65#) 50 Reps (115#/75#) Max Reps (135#/85#) –3 Minute Rest– AMRAP 7: Back Squat 50 Reps (135#/95#) 50 Reps (185#/135#) Max Reps...
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Monday, November 23, 2015
151123: 6×4 Push Jerk NOTE: Lift every :90 –then– In a 10 Minute Window: Run 1 Mile Time Remaining: Max Power Clean (135#/95#) –Rest 3:00– In a 7 Minute Window: Run 800 Meters Time Remaining: Max...
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Tuesday, November 24, 2015
151124: 8 x 3 Banded Deadlift ~50% bar weight –then– “Notorious” 3 Rounds: Row 500 Meters 12 Deadlifts (225#/155#) 21 Box Jump Overs (24″/20″) –then– “Posterior 4” 150 Banded Hamstring Curls — 630...
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Wednesday, November 25, 2015
151125: 8RM DB Bench –then– 3 x 1:00 max reps DB Bench @ 50% (1 min on, 1 min off) –then– “Hendricks” 50 Calorie Row 40 Walking Lunges Steps 30 Kettlebell Swings (70#/55#) 20 Burpees 10 Bar Muscle-Ups...
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Friday, November 27, 2015
151127: **Gym Closed** Meet up with friends and… Run 10K, for fun. Post time, location of run, and number of friends to comments.
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Saturday, November 28, 2015
151128: 0800 Ladies Only WOD 0900 Mystery Solo WOD 1000 Team WOD
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Sunday, November 29, 2015
151129: “Glenn” 30 Clean and Jerks (135#/95#) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
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Monday, November 30, 2015
**Please Sign In To Class In Advance Via Wodify** 151130: EMOM 10: Power Clean + Power Jerk + Power Jerk –then– “Afro Puffs” 3 Rounds: 5 Ring Muscle-Ups (sub = 15 ring dips or 15 c2b) 10 Squat Cleans...
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Tuesday, December 1, 2015
151201: Box Squat 10 x 3 every :90 –then– “Cypress” AMRAP 14: 10 Toes to Bar 15 Wallball Shots (20#/14#) 30 Double-Unders — NO Skills tonight…will resume Thursday.
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