Month: November 2014

WOD 12/1/14 Skill: Clean & Jerk – work up to a heavy single. Then, complete 3 singles at 90% and 3 singles at 80%. 3 Rounds for Time •400m Run •10 Push Press (135/95) •10 Pull Ups Cash out: 2 sets – 10 push ups (5 seconds down and push up as fast as possible)

Thanksgiving

We are closed in observance of Thanksgiving. Enjoy your day with family and friends! If you don’t have anyone to celebrate with call Sean or Stephanie (we’d love to have you join us). No regular classes on Friday. Open gym times for Friday are 11:30-1 and 4:30-6

WOD 11/26/14 ***Holiday Hours*** Wednesday- 5am, 6am , Noon only Thursday- Closed Friday- Open Gym (11:30-1) & (4:30-6) Saturday- Resume normal hours Skill: Front Squats – 5 Rounds for Max reps at 70% (20 seconds on, 40 sec rest) For Time: •70 Squat Jumps •70 Sit Ups •70 OH Lunges w/medball (total 20/14) •70 Russian …

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WOD 11/25/14 ***Holiday Hours*** Wednesday- 5am, 6am , Noon only Thursday- Closed Friday- Open Gym (11:30-1) & (4:30-6) Saturday- Resume normal hours Skill: Power Clean – Find a 1 RM AMRAP in 20 •7 Power Cleans (135/95)(195/125RX+) •200m Run •20 Toes to Bar •200m Run Cash Out: 4 sets – 5 strict pull ups & …

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WOD 11/24/14 Skill: Bench Press 5-5-3-3-1-1-1 For Time: 20 Burpees -then- 3 Rounds •10 DB Snatches (45/30) •10 Pull Ups For Time: 20 Burpees -then- 3 Rounds •50 Double Unders •20 Wall Ball (20/14) Cash out: 50 Bicep Curls per arm

WOD 11/21/14 Skill: EMOM for 7 – 2 Hang Power Snatch *you can drop the bar between reps For Time: 500m Row -then- 3 Rounds •10 Box Jumps (24/20) •10 Deadlifts (225/155) Cash out: Max DUs in 2 Min

WOD 11/20/14 Skill: Thrusters 5-5-5-5-5 *from the ground AMRepAP in 15: •20 KBS (55/35)(45/25) •20 Wall Ball (20/14)(14/10) •20 Sit Ups •20 Box Up & Overs (24/20)(20/16) •20 Thrusters (45/33)(45/33)

WOD 11/19/14 AMRAP in 3 •500m Row •Max Burpees *Score is # of burpees AMRAP in 3 •10 KBS •10 Push Ups AMRAP in 3 •5 Hang Power Cleans (135/95) •5 Pull Ups AMRAP in 3 •Row for Max Calories

WOD 11/18/14 Skill: Press 3-3-3-3 Push Press 3-3-3-3 *Add weight to every set   7 Rounds for Time 10 Ball Slams (30/20) 20 Heavy Singles   Cashout: Max Distance Farmers Carry in 3 Minutes