WOD November 26, 2022

“Know that life has challenges, and those challenges are tests to see if you’re as strong as you say you are.”

9am WOD:
Part A:
Power Snatch
Build to a heavy single

Part B:
“Scarface”
For Time
2 Rounds
8 Power Snatch (RX 155/105, MRX 115/85)
8 Bar Facing Burpee
then,
2 Rounds
8 Power Snatch (Rx 135/95, MRX 95/65)
8 Bar Facing Burpee
then,
2 Rounds
8 Power Snatch (RX 115/85, MRX 75/55)
8 Bar Facing Burpee

10am Triple Huskie Mash Up:
“Scarface”
-REST 5 MIN
4 Rounds
3 Tire Flips
2 Rope climbs
15 Kettle Bell Swings (70/53)
-REST 5 MIN
21-15-9
Thruster (95/65)
Pull Ups

WOD November 25, 2022

Todays schedule:
10-12 OPEN GYM
12-1 WOD
5:30-6:30 WOD

“Opportunities are usually disguised as hard work. So most people don’t recognize them.” -Ann Landers

Part A:
Push Press
Build to a heavy set of 3
*Score: Heaviest load

Part B:
OPEN WOD 12.4
AMRAP 12:
150 Wallballs (RX 20/14, MRX 14/10)
90 Double Unders
30 Muscle Ups (MRX 30 Burpees to Target 6″)

WOD November 24, 2022

HAPPY THANKSGIVING!
9am Class Only Today.
Friday 11/25 10-12 Open Gym, 12-1 WOD and 5:30-6:30 WOD Only.

Partner WOD: (or may be done solo)
1 person working at a time…
“Murph”
1 Mile Run (both Partners)
then,
20 Rounds
5 Pull Up
10 Push
15 Air Squat
then,
1 Mile Run

WOD November 23, 2022

“Think about your “why”. When it gets hard to keep going, let that “why” be your strength.”

“Sick Joke”
10-9-8-7-6-5-4-3-2-1
Deadlifts (RX 225/155, MRX 155/105, CRX
Handstand Push Ups (MRX DB S2OH 35’s/25’s)
*After each round: 30′ Handstand Walk (MRX 75m OH DB Carry)
(25 Min Cap)

WOD November 22, 2022

“The groundwork for all happiness is good health.” -Leigh Hunt

Part A:
Front Squat
Build to a heavy set of 5
*Score: heaviest load

Part B:
“Seventh Wonder”

7 Rounds For Time
7 Double Dumbbell Front Squats (RX 50’s/35’s, MRX 35’s/25’s, CRX 70’s/50’s)
7 C2B Pull Ups
7 Double Dumbbell Push Press
7 T2B
(20 Min Cap)

WOD November 21, 2022

“Stay dedicated. If you’re busy working o your goals and dreams, you’re not missing out on anything.”
-Lewis Howes

“Doce”
3 Rounds x 5 Min AMRAP
27 Cal Row / 21 Cal Bike / 400m Run
21 Power Cleans
15 Burpee Box Jump Overs (24/20)
-REST 3 MIN BTWN ROUNDS
*Round 1: RX 135/95 / MRX 95/65 / CRX 155/105
Round 2: RX 115/85 / MRX 75/55/ CRX 135/95
Round 3: RX 95/65 / MRX 65/45/ CRX 115/85

WOD November 20, 2022

8:30-10am OPEN GYM

10am Partner WOD:
25 Min AMRAP
Partner A: 30 Sit Ups
Partner B: Plank Hold (must be in active plank for A to be working)
Partner A: 15 Front Squat (RX 135/95, MRX 95/65)
Partner B: Static Pull Up Bar Hang
-Switch Roles Each Round

11:00 Mobility WOD (Class will be switched to Thursdays @ 9am starting Dec 1)

WOD November 19, 2022

It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.


8:30-10am OPEN GYM

9am WOD
“Hidden Valley”
AMRAP 25:
Buy-In: 800 Meter Med-Ball Run (20/14)
Directly Into..
Max Unbroken Set of Wallballs
After Each Set:
10 Toes to Bar
200 Meter Med-Ball Run
*Score: Total Wallballs

10am Triple Huskie Mash Up:
A.
3 RFT
50 WallBalls (30/20)
25 T2B
400m MedBall Run
-REST 5 Min
B.
5 RFT
6 Full Snatch (145/105)
6 High Box Jump (30/24)
-REST 5 MIN
C.
150m Sled Push Heavy (5×45/4×45)
120ft Handstand Walk



WOD November 18, 2022

“The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work.” -Oprah Winfrey

A.
Deadlift
Build to a Heavy Set of 20
*Score = Heaviest Load

B.
“Hello Darkness”
For Time [20 Minute Cap]:
36 Burpee Pull-ups (CRX Muscle Ups)
63 Dumbbell Hang Snatches (RX 50/35, MRX 35/25, CRX 70/50)
72 Cal Bike/ 1500m Row/ 1200m Run

*Score = Time it takes to complete the workout.

WOD November 17, 2022

“Weak people make weak excuses. Strong people make history.”

AMRAP 25:
1 Shuttle Run
5 Push-ups, 10 Air Squats, 15 Sit-ups
2 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
3 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups

Add 1 Shuttle Run Each Round

* 1 Shuttle Run = 20 Meters (10 Meters Down & Back)