November 2016

Nov. 28 – Dec. 3, 2016

Monday: WOD: “Big Brown Bear” 1 Bear Complex EMOM (115/75) Burpee Pullup AMRAP in 10 minutes Rest 3 minutes AMRAP in 3 minutes Double Unders Tuesday: WOD: “Shoulder Complex” Strength: Power Cleans EMOM 12 min then 5 Shoulder Press 10 Push Press 15 Power Jerk Men’s 95# / Women’s 65# …For Time.. Wednesday: WOD: “Don’t […]

Nov. 28 – Dec. 3, 2016 Read More »

Nov. 21 – Nov. 26, 2016

Monday: WOD: Odd Couple Strength Back or Front Squats then 25 Push Ups 400M Run 3R4T Tuesday: WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday: WOD: “CHIEF” 3 Power Cleans (135/95)

Nov. 21 – Nov. 26, 2016 Read More »

Nov. 14 – Nov. 19, 2016

Monday: WOD: 30-20-10 reps for time of : Wall Balls/SDLP (75/55) Box Jumps/Push Press (75/55) Tuesday: WOD: “Marco” 3R4T: 21 Pullups 15 HSPU 9 Thrusters (135/95) Wednesday: Strength: Push Press/EMOM (10MIN) WOD: Complete AMRAP in 12 minutes of: 10 DB Squat Snatches 50 Double Unders Thursday: WOD: “PK” 5R4T 10 Back Squats (225/150) 10 Deadlifts

Nov. 14 – Nov. 19, 2016 Read More »

Nov. 7 – Nov. 12, 2016

Monday: 1 REP MAX: DEADLIFT,CLEAN AND PUSH PRESS WOD: RUN 100M, 10 BURPEES RUN 200M, 20 BURPEES RUN 300M, 30 BURPEES 15 MIN AMRAP Tuesday: WOD: 7 SDLHP 7 FRONT SQUATS 7 PUSH JERKS 10R4T Wednesday: ODD COUPLE: SHOULDER PRESS/PISTOLS WOD: 5 MIN MUSCLE UPS/5 MIN ROPE CLIMBS OR 10 MIN OF 100 DOUBLE UNDERS/100′

Nov. 7 – Nov. 12, 2016 Read More »