WOD November 21, 2018

Thanksgiving Holiday Schedule:Thursday 9am class only, Friday 12pm and 5:30pm only.

A.
4 rounds, not for time but high quality movement, light weight
1x power snatch
1x hang SQUAT snatch
2x overhead squat

B.
WOD:
800m run
6 hang power snatch (125/85)
400m run
12 hang power snatch (115/75)
150m run
18 hang power snatch (95/65)

WOD November 20, 2018

*Thanksgiving schedule: Thursday 9am class only, Friday 12pm and 5:30pm classes only.

A.
Strength:
Front Squat
8×2 @90%

B.
WOD:
9 min AMRAP
10 pistol squat
40 double under
15 push up

WOD November 19, 2018

WOD:
20-16-12
left arm dumbbell snatch (50/35)
right arm dumbbell snatch
toe2bar
-rest 5 min (approx)
150m sled push (4×45/3×45)

WOD November 18, 2018

*10am FREE community workout
*11am monster mash up triple wod

10am wod:
3 rounds
1 min at each station
-row for cals
-wallball (20/14)
-pull up
-Air squat

WOD November 17, 2018

*9am members WOD
*10am free community workout

WOD:
“Deck of Death”
Hearts: push ups
Diamonds: sit ups
Clubs: Deadlifts (135/95)
Spades: kettlebell swings (53/35)
Jokers: 150m run
*card value=number of reps, face cards=10, Aces=1
*cards will be chosen at random, all 54 will be used

WOD November 16, 2018

21-15-9
Front squat (125/85)
burpee
-rest 4 min
21-15-9
S2OH (125/85)
box jump (24/20)

WOD November 15, 2018

A.
Skill/strength (13 min)
Full Sntach
build to 85%

B.
6 rounds for time
8 hang power snatch (95/65)
35 double under

WOD November 14, 2018

A.
Strength:
Front rack lunge
5×4 @ 75%

B.
12 min AMRAP
15 pull up
20 front rack lunge (75/55)
15 hand release push up
20 back rack lunge

WOD November 13, 2018

A.
Skill (12 min cap)
Rope Climbing
Every athlete complete 10 rope climbs
-increasing in difficulty
-for speed (record your fastest SAFE climb)
-weighted
-legless

B.
WOD:
3 rounds on a running clock, 1 min rest between each
25 toe2bar
75m sled push (3×45/2×45)
25 goblet squat (53/35)

WOD November 12, 2018

Happy Veterans Day! Today we honor all who have served for us.
*normal class schedule
*Yoga at 6:40pm with Krystal

Hero WOD:
“D.T.”
5 rounds for time
12 deadlift (155/105)
9 hang power clean
6 shoulder to overhead
**option to scale up to heavy D.T. at 185/125 RX+