Strength:
15 minutes to establish a 1RM Snatch
WOD:
Four Rounds:
1 Minute Max Rep Touch And Go Power Snatch* @ approximately 40% of Snatch 1RM
1 Minute Max Rep Double-unders
Rest 1 minute
*Do not drop the barbell
Monday, November 30, 2015
Sunday, November 29, 2015
Saturday, November 28, 2015
Saturday 151128
Old School
Dead-lift
5 reps @60%,65%,70%,75%,80% of 1RM
Bench Press
5 reps @60%,65%,70%,75%,80% of 1RM
Back Squat
5 reps @60%,65%,70%,75%,80% of 1RM
Shoulder Press
5 reps @60%,65%,70%,75%,80% of 1RM
Dead-lift
5 reps @60%,65%,70%,75%,80% of 1RM
Bench Press
5 reps @60%,65%,70%,75%,80% of 1RM
Back Squat
5 reps @60%,65%,70%,75%,80% of 1RM
Shoulder Press
5 reps @60%,65%,70%,75%,80% of 1RM
Friday, November 27, 2015
Friday 151127
Friday Class Times: 12:30p, 6p, 7p
Saturday: 8:30a
Filthy 50
For time:
50 Box jump, 24 inch/20 inch
50 Jumping pull-ups
50 Kettlebell swings, 35lbs/25lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lbs/35lbs
50 Back extensions
50 Wall ball shots, 20lbs/14lbs
50 Burpees
50 Double-unders
Saturday: 8:30a
Filthy 50
For time:
50 Box jump, 24 inch/20 inch
50 Jumping pull-ups
50 Kettlebell swings, 35lbs/25lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45lbs/35lbs
50 Back extensions
50 Wall ball shots, 20lbs/14lbs
50 Burpees
50 Double-unders
Thursday, November 26, 2015
Wednesday, November 25, 2015
Wednesday 151125
Thanksgiving Hours:
Monday-Wednesday: Normal class times
Thursday: Closed
Friday: 12:30p, 6p,7p
For Time:
5 Rounds of Cindy
30 Snatches(95/65)
5 Rounds of Cindy
30 Clean & Jerks (95/65)
5 Rounds of Cindy
Monday-Wednesday: Normal class times
Thursday: Closed
Friday: 12:30p, 6p,7p
For Time:
5 Rounds of Cindy
30 Snatches(95/65)
5 Rounds of Cindy
30 Clean & Jerks (95/65)
5 Rounds of Cindy
Tuesday, November 24, 2015
Tuesday 151124
Thanksgiving Week Hours:
Monday-Wednesday: Normal class times
Thursday: Closed
Friday: 12:30p, 6p,7p
Complete as many rounds in 20 minutes as possible:
Row 400 Meters
40 Double-unders
Handstand Walk, 40ft.
Monday-Wednesday: Normal class times
Thursday: Closed
Friday: 12:30p, 6p,7p
Complete as many rounds in 20 minutes as possible:
Row 400 Meters
40 Double-unders
Handstand Walk, 40ft.
Monday, November 23, 2015
Monday 151123
Thanksgiving Week Hours:
Monday - Wednesday: Normal class times
Closed Thursday
Friday: 12:30p, 6p, 7p
Four Rounds For Time:
Run 200 Meters
15 Box Jump Overs (24"/20")
9 Squat Cleans (155lbs/105lbs)
6 Ring Muscle-ups
Monday - Wednesday: Normal class times
Closed Thursday
Friday: 12:30p, 6p, 7p
Four Rounds For Time:
Run 200 Meters
15 Box Jump Overs (24"/20")
9 Squat Cleans (155lbs/105lbs)
6 Ring Muscle-ups
Sunday, November 22, 2015
Saturday, November 21, 2015
Saturday 151121
Friday, November 20, 2015
Friday 151120
Thursday, November 19, 2015
Thursday 151119
Wednesday, November 18, 2015
Wednesday 151118
Tuesday, November 17, 2015
Tuesday 151117
Monday, November 16, 2015
Monday 151116
Saturday, November 14, 2015
Saturday 151114
"Marco"
Three Rounds For Time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135lbs/95lbs)

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
Three Rounds For Time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135lbs/95lbs)
Friday, November 13, 2015
Friday 151113
"Riley"
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
For time:
Run 1.5 miles
150 burpees
Run 1.5 miles
If you've got a weight vest or body armor, wear it.
Thursday, November 12, 2015
Thursday 151112
"Kutschbach"
7 rounds for time of:
11 Back Squats (185lbs/135)
10 jerks (135lbs/95lbs)

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
7 rounds for time of:
11 Back Squats (185lbs/135)
10 jerks (135lbs/95lbs)
Wednesday, November 11, 2015
Wednesday 151111
"Murph"
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
You may partition the pull-ups, push-ups, and squats any way you wish.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is
For Time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
You may partition the pull-ups, push-ups, and squats any way you wish.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is
Tuesday, November 10, 2015
Tuesday 151110
"McGhee"
Complete as many rounds in 30 minutes as possible:
5 Dead-lifts (275/185)
13 Push-ups
9 Box Jumps (24"/20")

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Complete as many rounds in 30 minutes as possible:
5 Dead-lifts (275/185)
13 Push-ups
9 Box Jumps (24"/20")
Monday, November 9, 2015
Monday 151109
"Pike"
Five Rounds For Time:
20 Thrusters (75lbs/55lbs)
10 Strict Ring Dips
20 Push-ups
10 Strict Handstand Push-ups
50 Meter Bear Crawl

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.
Five Rounds For Time:
20 Thrusters (75lbs/55lbs)
10 Strict Ring Dips
20 Push-ups
10 Strict Handstand Push-ups
50 Meter Bear Crawl
Sunday, November 8, 2015
Saturday, November 7, 2015
Saturday 151107
Friday, November 6, 2015
Thursday, November 5, 2015
Wednesday, November 4, 2015
Wednesday 151104
Tuesday, November 3, 2015
Tuesday 151103
Monday, November 2, 2015
Monday 151102
Sunday, November 1, 2015
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