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Monthly Archives: November 2016

Thursday, December 1, 2016

Alternating for 14 minutes
minute 1: 3 Heavy Deadlifts (reset between reps)
minute 2: 10 Burpee Box Jumps 24/20

By |November 30th, 2016|WOD|Comments Off on Thursday, December 1, 2016

Wednesday, November 30, 2016

Back Squat: 1 x 20 @ 60% + 10#

Strict Pull-up: 3 x 10
*Goal is to complete unbroken. Use a band, if necessary.

Bench Press: 5 x 3, climbing in weight

By |November 29th, 2016|WOD|Comments Off on Wednesday, November 30, 2016

Tuesday, November 29, 2016

Bring a friend day!
Teams of 2
For Time: 3 Rounds
15/12 calorie row
50′ sprint
15 Kettlebell Swings 53/35
50′ sprint
*one partner completes a full round at a time

By |November 28th, 2016|WOD|Comments Off on Tuesday, November 29, 2016

Monday, November 28, 2016

MONDAY
WOD
The Chief
AMRAP 3
3 Power Cleans 135/95
6 Push-ups
9 Squats
*Rest 1 minute. Repeat for a total of 5 Rounds. Score is total reps.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “”The Chiefs”” have been relied […]

By |November 27th, 2016|WOD|Comments Off on Monday, November 28, 2016

Saturday, November 26, 2016

“Glen”
For Time
30 Clean & Jerks 135/95
1 mile run
10 Rope Climbs
1 mile run
100 burpees

By |November 25th, 2016|Uncategorized|Comments Off on Saturday, November 26, 2016

Friday, November 25, 2016

WOD
For Time: 3 Rounds
200m run
15 Box Jump Overs 24/20
12 Toes-to-bar
200m run
9 Strict HSPU (9 DB or KB Strict Press)
6 Muscle-ups
*rest 2 minutes between rounds

Muscle-up scaling
1. bar or ring
2. 6 jumping muscle-ups
3. 6 transitions
4. 12 Ring Rows

By |November 24th, 2016|WOD|Comments Off on Friday, November 25, 2016

Thursday, November 24, 2016

Thanksgiving Day WOD at 7AM!

By |November 23rd, 2016|WOD|Comments Off on Thursday, November 24, 2016

Wednesday, November 23, 2016

Weightlifting Wednesday
Back Squat: 1 x 20 @ 60% + 5#

Bench Press: 3 x 10, across

Strict Pull-up: 5 x 5
*perform strict chest-to-bar to increase difficulty

By |November 22nd, 2016|WOD|Comments Off on Wednesday, November 23, 2016

Tuesday, November 22, 2016

TEAM TUESDAY & BRING A FRIEND!!!
Teams of 2
For Time
200 Wallballs 20/14
100 Calorie Row
50 Thrusters 155/105
*one partner working at a time

By |November 21st, 2016|WOD|Comments Off on Tuesday, November 22, 2016

Monday, November 21, 2016

MONDAY
Strength, EMOM x 7:
3 Hang Power Snatches 
WOD
Annie
For Time:
50-40-30-20-10
Double Unders
Sit-ups

By |November 20th, 2016|WOD|Comments Off on Monday, November 21, 2016

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