Monthly Archives: November 2017

STRENGTH (E2:00 x 7) 3 squat snatch from position 2 @55% WOD (AMRAP in 20) 2 bar muscle up 4 front squats @135/95# 8 DB snatches @50/35#

WOD (EMOM x 40) MIN 1: 9 deadlift + 6 hang power cleans + 3 push jerks @135/95# MIN 2: 5 t2b + 7 push ups + 9 air squats MIN 3: 12/8 calorie row MIN 4: :30 seconds max effort bike

STRENGTH (20 minute clock) 8RM front squat WOD (3 rounds for time) 25 burpees to plate 15 HSPU 50 double unders

STRENGTH (EMOM x 10) 20 abmat sit-ups WOD (for time) 100 KB swings @50/35# 100 pull-ups

STRENGTH (16 minute clock) 8RM shoulder press WOD (3 rounds for time) 10 power snatch @115/75# 20 box jumps @24/20” 30 wallballs @20/14#

STRENGTH (20 minute clock) 8RM back squat WOD (AMRAP in 12) 15 hang power cleans @115/95# 12 front squats @115/95# 9 push press @115/95#

HAPPY THANKSGIVING! STRENGTH (EMOM x 12) MIN 1: 10 v-ups MIN 2: 30 toe taps MIN 3: 12 right side bends @35/20# MIN 4: 12 right side bends @35/20# TEAM OF 3 WOD (AMRAP in 25) 60 box jumps @24/20” 60 burpees 60 KB swings @50/35# * must rotate in sets of 10 until completeContinue reading “THURSDAY”

STRENGTH (16 minute clock) 8RM bench press WOD (FOR TIME) 55 calorie row 55 pull-ups 55 bar facing burpees 55 HSPU

STRENGTH (EMOM x 8) MIN 1: 8 front squats @65% MIN 2: 10 alternating DB shoulder press @35/20# WOD (3 rounds for time) 60 double unders 30 OHS @75/55#

STRENGTH (EMOM x 10) MIN 1: 10 wide grip strict pull-ups MIN 2: :40 Handstand hold WOD (5 rounds for time) 15 t2b 15 deadlifts @205/125#

STRENGTH (16 minute clock) 8RM bench press WOD (2 rounds for time) 15 snatches @135/95# 10 rope climbs

STRENGTH (EMOM x 8) MIN 1: 8 front squats @60% MIN 2: 10 DB shoulder press @35/25# WOD (AMRAP in 16) 24 KB swings @50/35# 12 Wallballs @20/14

STRENGTH (E2:00 x 7 sets) 3 position 1 squat cleans @65% WOD “ANNIE” (50-40-30-20-10 reps for time) Double unders Abmat sit-ups

IT’S THAT TIME OF YEAR AGAIN, THE HOLIDAY! WHICH MEANS CLASS SCHEDULES CHANGE FROM TIME TO TIME. NEXT WEEK FOR THANKSGIVING, THURSDAY THE 23rd, WE WILL ONLY HAVE THE MORNING CLASSES WITH OPEN GYM FROM 10:30 TO 12:00. WE WILL BE CLOSED ALL DAY FRIDAY THE 24th. SATURDAY THE 25th CLASSES RESUME TO NORMAL TIMES.Continue reading “WEDNESDAY”

STRENGTH (20 minute clock) 8RM back squat WOD “RANDY” (For time) 75 power snatches @75/55#

CORE STRENGTH (EMOM x 10) MIN 1: 20 v-ups MIN 2: 10 DB bent over rows @40/25# WOD TABATA (8 Rounds, 20 sec on/10 sec off) Thrusters @75/55# REST 5:00 TABATA (8 Rounds, 20 sec on/10 sec off) Calorie row REST 5:00 TABATA (8 Rounds, 20 sec on/10 sec off) Pullups

IN HONOR OF VETERANS DAY WE WILL HIT A HERO WOD. NATE! STRENGTH (15 minute clock) 8RM bench press WOD “NATE” (AMRAP in 20 Minutes) 2 ring muscle-ups 4 handstand push-ups 8 kettlebell swings @70/50#

STRENGTH (EMOM x 8) MIN 1: 8 front squats @55% MIN 2: 10 DB shoulder press @30/20# WOD (FOR TIME) 50 cal row THEN (5 ROUNDS) 10 sandbag squats @100/55# 10 sandbag cleans @100/55#

WOD (FOR TIME) 10 ring muscle ups 20 1 – arm DB clean and jerk per arm @50/35# 30 c2b pull-ups 40 HSPU 50 snatches @95/65# 60 burpee to plate 70 wallball sit-ups @20/14#

STRENGTH (E2:00 x 7) 3 position 1 squat snatches @60% WOD (FOR TIME) 3-6-9-12-15-18-21 Deadlift @225/155# *after each set of deadlifts perform 15 box jump overs @24/20”

STRENGTH (E2:00 x 6) 10 kipping pullups 10 HSPU WOD (AMRAP in 15) 36 double unders 15 power cleans @95/65# 12 t2b

STRENGTH (20 minute clock) 8RM back squat WOD (27-21-15-9 REPS FOR TIME) Thrusters @95/65# Bar facing burpees

WOD (0-10 MINUTE) EMOM MIN 1: 6 situps + 6 v-ups MIN 2: 6 power cleans @135/95# (10-20 MINUTE) AMRAP 9 burpees to plate 9 snatches @115/75# (20-30 MINUTE) 3 rounds for time 12 pull-ups 12 thrusters @95/65#

STRENGTH (20 minute clock) 1RM clean WOD (5 ROUNDS FOR TIME) 21 KB SDHP @70/50# 15 box jumps @24/20” 9 T2B

STRENGTH (20 MINUTE CLOCK) 1RM Front Squat WOD “KAREN” (For time) 150 wallballs @20/14#