Thursday, Dec 1st, 2016

Warm Up

2 Rounds NFT of:

:30 Samson Stretch
10 Pass Throughs
3-5 Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

12 Min EMOM

Min 1: :30 Flutter Kicks
Min 2: 5 Ring Dips
Min 3: :30 Hollow Rocks

 

B) WOD

3 RFT:

200m Run
10 Pushups
20 Kb Swings 45/35
30 Abmat Situps

 

Wednesday, Nov 30th, 2016

Warm Up

2 Rounds NFT of:

10 OVH Squats
5-10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Pick Teams and Warm Up

 

B) WOD

Teams of 3:

AMRAP 7:
Back Squat:
50 Reps at 115/75#
50 Reps 135/95#
AMRAP at 155/115#

Rest 3:00

AMRAP 7:
Push Press:
50 Reps at 75/55#
50 Reps at 95/65#
AMRAP at 115/75#

Rest 3:00

AMRAP 7:
Hang Power Clean:
50 Reps at 115/75#
50 Reps 135/95#
AMRAP at 155/115#

Tuesday, Nov 29th, 2016

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Power Snatches @ 75%

3 Min EMOM
2 Tempo Snatch Pulls @ 85%

 

B) WOD

10 Min Amrap:

7 Power Snatch 95/65
30 Air squats
15 Abmat sit-ups

Monday, Nov. 28th, 2016

Warm Up

2 Rounds NFT of:

200m Run
10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Warm Up Movements, Stretch Hamstrings

 

B) WOD

AMRAP 5:
Burpee Box Jump Overs (24/20″)

Rest 5:00

AMRAP 4:
10m Shuttle Runs

Rest 4:00

AMRAP 3:
Power Cleans 115/75

Rest 3:00

AMRAP 2:
Wallball Shots (20/14#)

Rest 2:00

AMRAP 1:
Max Pull-Ups

Saturday, Nov 26th, 2016

Warm Up

2 Rounds NFT of:

250m Row
10 Scorpions
:30 Handstand Hold
10 Pass Throughs

 

A) Strength/Skill

Warm Up and Pick Teams

 

B) WOD

Teams of 2

“Fran”

21-15-9
Thrusters (95/65#)
Pull-ups

Rest 4:00

“Diane”

21-15-9
Deadlifts (225/155#)
Handstand Push-ups

Rest 4:00

“Grace”
30 Clean & Jerks (135/95#)

Wednesday, Nov 23rd, 2016

There is no class on Thanksgiving and only a 9a class on Friday. Hope everyone has a great Thanksgiving and please be safe!!!!!

Warm Up

2 Rounds NFT of:

10 OVH Squats
5-10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

Every 2 Min for 10 Min
2 Rep Max Pause Front Squat

5 Min EMOM
2 Push Press @ 60%

 

B) WOD

AMRAP 15:

15 Abmat Situps
10 Hang Power Cleans 115/75
5 HSPU

Tuesday, Nov 22nd, 2016

Warm Up

2 Rounds NFT of:

10 Russian Kb Swings
10 Overhead Squats
10 Pass Throughs
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
1 Power Clean + 1 Full Clean @ 70%

 

B) WOD

4 Min Amrap:

15 Cal Row
15 Burpees
15 Chest-to-Bar Pull-ups

Rest 4:00

4 Min Amrap:

12 Box Jumps
12 Burpees
12 Toes-to-Bar

Rest 4:00

4 Min Amrap:

9 Cal Row
9 Burpees
9 Pull-ups

Monday, Nov. 21st, 2016

Warm Up

2 Rounds NFT of:

200m Run
10 Push-Ups
10 Scorpions
10 Pass Throughs

 

A) Strength/Skill

10 Min EMOM

Even Min: :30 Plank Hold
Odd Min: 8 Weighted V-Ups 45/25

 

B) WOD

10 RFT:

7 Sumo Deadlift High-Pulls (95/65#)
7 Front Squats (95/65#)
7 Push Jerks (95/65#)

Saturday, Nov. 19th, 2016

Warm Up

2 Rounds NFT of:

250m Row
10 Scorpions
:30 Handstand Hold
10 Pass Throughs

 

A) Strength/Skill

Warm Up and Pick Teams

 

B) WOD

In Teams of 2 (only one person working at a time)

100 Dubs
90 Abmat Situps
80 Kb Snatches 45/35
70 Wallball 20/14
60 Hang Power Cleans  95/65
50m Prowler Push (each) 90/45
40 Ring Dips
30m Wheel Barrow (each)
20 S2OH (95/65)
10 Burpee Pullups