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WOD 11/30/17

A) Every 2 minutes for 14 minutes: Deadlift x 2 *use the first four rounds to find a heavy double, then use that weight across the last 3 rounds. B) “Open Workout 15.4” Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand […]

WOD 11/29/17

AMRAP15 Toes to Bar x 20 Run x 400 meters *rest 5 minutes AMRAP15 Wall Balls x 50 Double Unders x 100 (Two separate scores)

WOD 11/28/17

A) Tabata: Shoot Throughs *rest 2 minutes Tabata: Alternate between straight arm plank and forearm plank *rest 2 minutes Tabata: Alternating Pistols (Perform for quality, not a score) B) 2 Sets: Max Effort Row for Calories x 2 minutes *rest 2 minutes Max Effort Burpees x 2 minutes *rest 2 minutes Max Effort Snatch (135/95) […]

WOD 11/27/17

A) EMOM16 1. Front Squat x 3 (from the ground) 2. Russian KBS x 10 AHAP B) 10-9-8-7-6-5-4-3-2-1 Push Press (115/75) Pull-ups

WOD 11/25/17

10 Rounds for time: 3 Stop Shuttle Run 10 Push-ups (RX+ does Clapping) 10 Pull-ups (RX+ does C2B) 10 Box Jumps (30/24) 15 Air Squats *each partner alternates complete rounds to perform 5 rounds each

WOD 11/24/17 (10am only)

In teams of 2, complete for time: 100 Wall Balls 50 HSPU 100 Burpees 50 KB Snatches (24/16) 100 Walking Lunges 50 Box Jumps (24/20) 100 Deadlifts (185/125) *while one partner is working, the other is running 200 meters.

WOD 11/23/17 (9am class only)

5 Rounds (then rest exactly 4 minutes) 12 Push-ups 36 Double Unders 4 Rounds (then rest exactly 3 minutes) 12 Ring Dips 36 Double Unders 3 Rounds (then rest exactly 2 minutes) 12 Power Cleans (135/95) 36 Double Unders 2 Rounds (then rest exactly 1 minute) 12 Front Squats (135/95) 36 Double Unders 1 Round […]

WOD 11/22/17

A) EMOM10 1. Max Effort Jumping Lunges x 30 seconds 2. Max Effort USA KBS (20/12kg) x 30 seconds *score total reps B) In teams of two, alternate full rounds to complete, AMRAP24 Calorie Row x 16 Toes to Bar x 8

WOD 11/21/17

A) 6 Sets to find 1RM Overhead Squat * Set 1 – 50% of possible 1RM x 3 reps * Set 2 – 75% of possible 1RM x 2 reps * Set 3 – 85% of possible 1RM x 1 rep * Set 4 – 90-95% of possible 1RM x 1 rep * Set 5 […]

WOD 11/20/17

A) Every 3 minutes for 5 Rounds complete: Strict Press x 5 (from the ground) Candlestick x 5 Tall Box Jump x 5 (as tall as possible) B) For time: 30-20-10 Thrusters (75/55) Pull-ups *50 Double Unders before and after every round