WOD-

2 Rounds for time:
10 Deadlifts @ 85% of 6RM
10 Muscle-ups
30 Front squat @ 45% of 3RM

SPRINT-

7m AMRAP
7 DBL KB SDHP
7 HSPU / Push Ups
rest 3 min
4 min AMRAP
Burpee to an 8″ target

WOD-

21-15-9-15-21 Reps for time of:
Calories on the rower
Handstand push-ups
Burpees over the rower

SPRINT-

For time
100 Double Unders
50 DB SIngle Arm OH Lunge steps (25R/15L)
50 Toes to bar / V-Ups
50 DB Single Arm OH Lunges (25R/25L)
100 Double Unders

WOD-

Front squat
3-3-3-3-3

SPRINT-

In teams of 2:
10 Rope Climbs
100 Wallballs
100 Cal Row
100 DB Bench Press (40/25)
** For reps to count, non-working partner must be holding a heavy sandbag in any fashion they would like

WOD-

As many rounds as possible in 10 minutes of:
50 Double unders
10 Power snatch, 75#(55#)
10 Box jump overs, 24″(20″)

SPRINT-

12 minute ladder
2-4-6-8-10…..
DB Reverse Lunges (50/35)
Burpees
DB Box Step Ups
Rest 3 min
Teams of 2 – 3
7 min Bike Sprint for calories

WOD-

Every minute on the minute x 20 rounds:
1 Push jerk

*Start at 50% of 1RM, add 5# every round.

SPRINT-

For time
21 Chest to bar Pull ups
1000m Row
21 Pull ups
750m Row
21 Toes to bar
500m Row

Thanksgiving week schedule so you can plan ahead if you will be in town. 

Wednesday 11/27/2019

Last class is at 5:30 pm

No 6:30 pm class or Evening Open gym.  We are closing at 6:30 pm

Thursday 11/28/2019

2 classes.  7:30 am and 9:00 am.  Gym is closing at 10:00

Friday 11/29/2019

9:00 am WOD

10:00 am Open Gym

11:30 am WOD

Closing at 12:30 pm

Saturday we are back to our regular schedule.  

WOD-

As many rounds as possible in 12 minutes of:
2 Rope climbs
10 DB push press, 40#(25#)
30′ DB weighted bear crawl, 40#(25#)

WOD-

In teams of two, complete for time:
50 Calorie assault bike
50 Push-ups
400m Run w/ sandbag & KB
40 Strict handstand push-ups
30 Calorie assault bike
30 Strict ring dips
200m Run w/ sandbag & KB
20 Bench press @ 75% of 1RM

SPRINT-

31 HEROES workout
31m AMRAP
w/ a partner
8 Thrusters (50/35)
6 Rope Climbs
11 Box Jumps (30/24)
*one partner completes a 400m run w/ sandbag while other completes reps. Partners pick up where the other left off

WOD-

21-15-9 Reps for time:
Front squat @ 75% of 5RM
Burpees over the bar
Toes to bar

SPRINT-

Sprint Benchmark #6
3 rounds
1:00 Pull Ups
1:00 Air Squats
1:00 Push Ups
1:00 Row meters
*rest 2 min
*Score= Highest reps per movements

WOD-

For time:
1,000m Row

Then, 5 rounds
3 Clean & jerk @ 80% of 1RM
40′ Handstand walk

1,000m Row

SPRINT-

4 rounds
4 min on / 1 min off
5 KB Swings (53/35)
200m Run / 10 Cal Ski Erg
15 Double Unders

WOD-

For time:
30 Chest to bar pull-ups
30 Deadlifts, 225#(155#)
30 Kettlebell swings, 32kg(24kg)
*At the top of every minute must stop and do 5 burpees

SPRINT-

10:00 to work to heavy 3 RM DB Hang Clean and Jerk
then
4 rounds
12 Hang Clean and Jerks
24 Burpees
*rest 1 min b/w rounds