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)

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