Wednesday 161130

'Barbara'
5 Rounds For Time On Each Round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest exactly 3 minutes between rounds

Tuesday 161129

Strength:
Dead-lift
5 x 3 reps @ 85% of 1RM
WOD:
8 minute AMREP/AMRAP
2 Russian Kettlebell Swings
2 Burpees
4 Russian Kettlebell Swings
4 Burpees
6 Russian Kettlebell Swings
6 Burpees
8 Russian Kettlebell Swings
8 Burpees
10 Russian Kettlebell Swings
10 Burpees
Continue to add 2 reps to each successive exercise until time expires
Men: 55lbs Women: 35lbs Masters (60 yrs +): Men: 45lbs women 25lbs

Monday 161128

Strength:
Push Jerk
6 x 2 reps
Increase weight on each set.
Rest 2 minutes between sets
WOD:
For Time:
Row 2,000 meters

Sunday 161127

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 161126

'Kelly'
5 Rounds For Time:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday 161125

Strength:
Dead-lift
5-5-5-5-5
Rest 2 minutes between sets
Increase weight on each set
WOD:
3 Rounds For Time
Run 200 Meters
15 Good-mornings (65/45)
30 AbMat Sit-ups

Thursday 161124

There will only be one class today at 9a.

Turkey Trot
20 Minute AMRAP
10 Medicine Ball Cleans (20/14)
Run 100 Meters Carrying Medicine Ball (20/14)
10 Burpees + 2 Push-ups Per Burpee

Wednesday 161123

We will only have one class on Thanksgiving Day-9a sharp

Strength:
Shoulder Press
5-5-5-5-5
Rest 2 minutes between sets.
Increase weight on each set.
WOD:
12-10-8-6-4-2
Rep Rounds For Time
Dumbbell Ground to Overhead (alternating arms)(45/25)
Knees To Elbows

Tuesday 161122

Strength:
Front Squat
3-3-3-3-3
Rest 2 minutes between sets
Increase weight on each set
WOD:
10 minute AMRAP
10 Deficit Push-ups(men 45lb bumpers/women 25lb bumpers)
20 Calorie Row
30 Pistols (alternating legs)

Monday 161121

Strength:
15 minutes to work up to a heavy Snatch Complex:
Power Snatch + Hang Squat Snatch + Overhead Squat
WOD:
 9 minute AMRAP:
Bike, 15 Calories (25 calories on AirDyne)
9 Hang Power Snatch (95/65)
9 Toes To Bar

Sunday 161120

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 161119

12 Rounds For Time:
5 Power Snatches (105/75)
1 Round of Cindy

Friday 161118

Three Rounds For Time:
Handstand Walk, 50 Feet
10 Hang Squat Cleans (135/95)
5 Bar Muscle-ups

Thursday 161117

Strength:
15 minutes to work up to a heavy complex:
Shoulder Press, 1 rep
Push Press, 2 reps
Push Jerk, 3 reps
WOD:
Row 5,000 meters

Wednesday 161116

Strength:
Back Squat
3 reps @ 70%, 75%, 80%, 85% , 85% of 1 RM
WOD:
12 Minute AMRAP
10 Burpee Box Jumps (24/20)
15 Kettlebell Swings (55/35)
20 Air Squats

Tuesday 161115

Three Rounds For Time:
Row 500 Meters
100 Double unders
50 Sit-ups
25 Ring Dips

Monday 161114

Strength:
15 minutes to work p to a heavy set of the following complex:
5 Dead-lifts
4 Hang Power Cleans
3 Front Squats
2 Shoulders To Overhead
Unbroken, the barbell never leaves the hands until all lefts and reps are completed
WOD:
9 Minute AMRAP
Xebex Air Bike, 25 Calories (35 calories on Schwinn AirDyne)
15 Thrusters (75/55)
7 Chest To Bar Pull-ups

Sunday 161113

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 161112

"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday 161111

"Jack"
20 Minute AMRAP
10 Push Press (115/85)
10 Kettlebell Swings (55/35)
10 Box Jumps (24"/20")

Thursday 161110

"Tyler"
5 Rounds For Time:
7 Muscle-ups
21 Sumo Dead-lift High Pulls (95/65)

Wednesday 161109

"Wittman"
7 Rounds For Time:
15 Kettlebell Swings (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")

Tuesday 161108

"Jenny"
20 minute AMRAP
20 Overhead Squats (45/33)
20 Back Squats (45/33)
Run 400 Meters

Monday 161107

"Bradshaw"
10 Rounds For Time:
3 Handstand push-ups
6 Dead-lifts (225/155)
12 Pull-ups
24 Double-unders

Sunday 161106

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 161105

27-21-15 reps for time of:
Back Squats (165/115)
Handstand push-ups

Friday 161104

3 Rounds For Time:
Row 500 Meters
40 Kettlebell Swings (55/35)
30 Sit-ups (feet anchored by Kettlebell)
20 Goblet Squats (55/35)
10 Chest To Bar Pull-ups

Thursday 161103

Strength:
15 minutes to establish a 1RM Squat Clean & Jerk
WOD:
Grace
For Time:
30 Clean & Jerks (135/95)

Wednesday 161102

4 Rounds For Time:
60 Double-unders
30 Push-ups
15 Toes To Bar

Tuesday 161101

Strength:
15 minutes to establish a 1RM Squat Snatch
WOD:
3 Rounds For Time:
Run 400 Meters
10 Squat Snatches @65%