WOD

Monday, November 13th

November 12, 2017

5EMOM
3-Postition Squat Snatch (building)
(High hang, knees, floor)
immediately into
Every 2mins (4 sets)
3-Postition Squat Snatch (heavy)
“Fitness”
21-15-9
Alternate DB Snatch
Box Jumps
“Open”
21-15-9
Hang Power Snatch (75/55)
Box Jumps (24/20)


Sunday, November 12th

November 11, 2017

Hours:
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
On a Running Clock
 
“Annie”
50-40-30-20-10
DU’s
Abmat Sit-ups
 
At 15:00
 
15AMRAP
10 KB SDLHP (70/53)
10 Box Jumps (24/20)
10 HR Push-ups


Saturday, November 11th

November 10, 2017

Hours:
7:30, 9, 10, 11:30am
 
“Fitness”
 
For Time
3 Rounds
21 Goblet Squats
30 HR Push-ups
 
then
3 Rounds
21 DB Snatch
30 Sit-ups
 
then
3 Rounds
21 Ring Rows
30 Burpees
 
“Open”
 
For Time
3 Rounds
21 OH Squats (95/65)
30 HR Push-ups
 
then
3 Rounds
21 Ground to Overhead (95/65)
30 TTB
 
then
3 Rounds
21 Pull-ups
30 Burpee Bar Hops
 
Movements and WODs must be completed in order
Partners work/rest at will


Friday, November 10th

November 9, 2017

Deadlift
6@60%
6@65%
6@70%
6@75%
6@80%
“Fitness”
4 Rounds
Min 1: Max KB Deadlifts
Min 2: Max Air Squats
Min 3: Max Burpee
“Open”
4 Rounds
Min 1: Max Deadlifts (135/95)
Min 2: Max Air Squats
Min 3: Max Burpees
* Score = Total Reps


Thursday, November 9th

November 8, 2017

9EMOM
Min 1: :40 Strict Pull-ups
Min 2: :40 Dead Bugs 
Min 3: :40 or 10 Alternating Pistols
 
“Fitness” & “Open”
 
10 Rounds
10 Cal Row
10 HR Push-ups
10 KB Swings (53/35)
Rest 1 min


Wednesday, November 8th

November 7, 2017

Front Squats
6×2 (building)
“Fitness”
21-15-9
2x DU’s
Wall Balls
Burpee
“Open”
21-15-9
3x DU’s
Thrusters (95/65)
Burpee Bar Hop


Tuesday, November 7th

November 6, 2017

Z Press
5×3 (building)
For Time
1 Round
30 Cal Row
30 Pull-ups
30 Box Jumps (24/20)
then
2 Rounds
15 Cal Row
15 Pull-ups
15 Box Jumps (24/20)
then
3 Rounds
10 Cal Row
10 Pull-ups
10 Box Jumps (24/20)
“Fitness” Scale pull-ups to Ring Rows


Monday, November 6th

November 5, 2017

5EMOM
1 Segmented Squat Clean
(pause 2 inches off the floor, below knee, above knee)
immediately into
Every 2mins (4 sets)
1 Squat Clean
“Fitness”
10AMRAP
10 KB Swings
10 Lunges
10 Burpees
“Open”
10AMRAP
5 Curtis P (115/75)
10 Burpee Bar Hops
Curtis P = 1 Power Clean + 1 Lunge/leg + 1 Push Press


Sunday, October 8th

October 7, 2017

Hours
Coached WOD: 9 & 10am
Open Gym: 11am to 1pm
 
8AMRAP
15 Abmat Sit-ups
30 DU’s
 
Rest 2mins
 
For Time:
50-40-30-20-10
Lunges
Push Press (45/35)
Run 200m after each round


Saturday, October 7th

October 6, 2017

Hours:
7:30, 9, 10 & 11:30am
 
2 Person Team
 
“Open”
For Time
50 HSPUs
Run 1 Lap (together)
50 Hang Power Snatch (95/65)
Run 1 Lap (together)
30 Bar MU’s
Run 1 Lap (together)
30 Squat Clean Thrusters (135/95)
Run 1 Lap (together)
15 Rope Climbs
Run 1 Lap (together)
15 C&J (185/125)
 
“Fitness”
For Time
60 HR Push-ups
Run 1 Lap (together)
60 Alternating DB Snatches
Run 1 Lap
60 Sit-ups
Run 1 Lap
60 Wall Balls
Run 1 Lap
60 Ring Rows
Run 1 Lap
60 KB Swings
 
Partners alternate Work/Rest at will. Except on the run


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