2015-11-30

Warmup:

5 laps of the center atrium.  2 burpees on the first lap, add to each lap. 

1 lap of bear crawl

4 events for time, any order, rest as needed between events:

Row 1000 meters

100 squats

100 pushups

100 KBS

2015-11-24 Presses

Tuesday, 11-24-2015

Meet upstairs at 1610

Strength:
Press
5-5-5-3-3-3

MetCon:
3 Rounds for  time with kettlebell

20 SDHP
20 Goblet squats
20 HR Pushups
1 Set of stairs with KB in hand

2015-11-23 AMRAP 15

Monday, November 23rd, 2015

Meet upstairs
Warm up:
200 single unders
250 meter row
Run a half mile on the treadmill

Go downstairs for the WOD

15 minute AMRAP of:

15 Pullups
15 Wall balls
15 Snatches 75/55
15 Box jumps

2015-11-19 AMRAP DUO

Thursday, November 19, 2015

Meet downstairs for the warm up

Run 400 
50 Meter walking lunge
PVC OHS
PVC Pass Through

Strength Work

Clean and Jerk  3-3-2-2-1 Working toward a 1RM

WOD

6 minute AMRAP, increasing reps by 1 each round

Clean and Jerk at 75% of 1RM
Toes to Bar

Rest 5 Minutes

6 minute AMRAP

Wall Balls
50 meter shuttle run (same space we use for weighted lunges)

2015-11-18 Fifties

Wednesday, November 18th
Meet upstairs for the warmup

200 Single unders
10 Squats
10 Lunches on each side
10 PVC Pass throughs
10 PVC Good mornings

Strength:
Snatch grip deadlift 3-3-3-3 at bodyweight

Move downstairs for the WOD

WOD:
Sorta Filthy Fifty (You must finish all reps before moving on to next exercise)

50 Squats
50 HR Push-ups
50 Pull-ups
50 Thrusters 75/55
50 Situps
50 KBS

2015-11-17 Thrusters and Man Makers

Tuesday, November 17, 2015

 Meet upstairs for the warmup:
 2 Rounds
 10 Jumping squats 10 Push ups 10 Sit ups 10 PVC pass throughs

 WOD:
 1-10 Ascending Man Makers
 10-1 Descending bar only thrusters

2015-11-16

Monday, November 16, 2015

Meet upstairs for the warmup

Run 10 rounds of the atrium, followed by two rounds of
Bear Crawl
Baby Elephants
Walking Lunges
Broad Jump

WOD

Starting upstairs, 4 Rounds of:

Row 500
15 Burpees
Run downstairs
10 KB snatch
10 Pull ups

WOD FOR THURSDAY 11-12-2015 Deck of Cards

No WOD will be posted for today, Wednesday. The following is for Thursday, November 12th.

Meet downstairs at 1610
Warm  up with a PVC stretch and a 400 meter run

DECK OF CARDS WOD:

Hearts: Pushups
Diamonds: KBS
Spades: Wall ball shots
Clubs: Situps
Jokers: 10 Burpees

2015-11-10 Stair running

Tuesday, November 10th, 2015
Meet downstairs at 1610

PVC stretch
10 slow squats
100 flutter kicks (50 each side)

WOD:
 Take a wall ball to the bottom of the west stairs

5 Rounds
10  wall ball shots at the bottom of the stairs
Run to the top of the stairs
10 pushups
Run to the workout area
10  KBS

2015-11-09 Snatches, clean and jerks, pull ups

Monday, November 9th, 2015

Meet downstairs at 1610
PVC stretch
Then Shoulder press 5-5-5-3-3

WOD:
12 Minute AMRAP of

3 Snatches
6 Clean and jerks
9 Pullups
100 single unders

2015-11-05 "Christine"

Thursday, November 5th, 2015
Meet UPstairs at 1610

Warm up in the atrium with 2 rounds of
Jog one length
Crab walk one length
Bear crawl one length
Walking lunges one length

Meet back in upstairs gym for WOD

"Christine"
3 Rounds for time of
Row 500 meters
12 Deadlift
21 Box jumps or stepups

2015-11-04

Wednesday, November 4th, 2015

Meet downstairs at 1610
Warmup:
20 PVC pass throughs
20 med ball situps
10 superman
10 slow squats
100 single unders

WOD:
4 Rounds

21 wall ball shots
18 box jumps
15 kbs
12 pullups
 

2015-11-03 Kettlebells

Tuesday, November 3, 2015

Warm up with a 400, 10 Squat Jumps, 20 PVC Pass Through, 20 PVC OHS


WOD



25-15-10-5 all with #53/35 KB
KB Swing
KB SDHP
Goblet Squat

Run 400 after the set of 25, 15 and 10, totalling three repetitions.