Monthly Archives: November 2014

WOD

Part 1- OH Squat 3 X 5 @ 70% Part 2- 3RFT 20 Burpees 30 KB swings ( 53 / 35 ) 40 Alternating Lunges 15 min time cap*

WOD

Part 1- Shoulder Press, Find 3RM Part 2- 5 Rounds 2 min of work 30 sec of rest Wallballs ( 20 / 14 ) Push Press ( 115/75) (3,6,9,12,15…..) *After each rest period start where you left off

WOD

Part 1- “Diane” 21-15-9 Deadlift(225/155) HSPU 12 min cap Part 2- With a running 12 min clock Find 2 RM Front squat

WOD

“Nicole” 20 min AMRAP Run 400m Max Effort Pull Ups * Score is total # of Pull ups

WOD

Happy 27th Birthday Kristyn C ! Part 1- Hang Clean + Front Squat + Jerk (1+1+1) Work up to heavy set Part 2- 12 min AMRAP 11 Hand Release Burpees 12 KB swings ( 53 / 35) 27 Double Unders

WOD

Happy Veterans Day! Thanks to all who served! Tabata T2B Rest 1 min Med Ball Clean (20/14) Rest 1 min Shoulder Press (45/33) Rest 1 min Row for Calories *Score is total # of reps

WOD

Part 1- OH squat with 3 sec pause @ bottom 3-3-3-3 Part 2- 10 min AMRAP 10 OH Squats (95/65) 10 HR Push Ups 10 Triple Unders

WOD

Happy Birthday Don! You choose blindly…… Big Don or Little Don *if you did this last year you must do the one you didn’t complete

Schedule Updates

Changes for next week. .. Wednesday November 26th No 6:30pm class Thursday November 27th 10:30am is the only class Friday November 28th No 6am or 7am classes

WOD

” Mount Everest” OTM for 20 min ODD- 10 Box Jumps (24/20) Must be jumping for RX Even- Death by Power Cleans (185/125) *Score is total # of reps missed