Monthly Archives: November 2016

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November 2016

WOD 11/29/16

2016-11-29T16:26:50+00:00

  WOD 11/29/16 10min Max Effort Run 2min Rest 10min Max Effort Row

WOD 11/29/162016-11-29T16:26:50+00:00

WOD 11/28/16

2016-11-28T18:02:48+00:00

WOD 11/28/16 4 min AMRAP of: Squat Clean (135#/95#) 1 min rest 4 min AMRAP of: KB Swing (53#/35#) 1 min rest 4 min AMRAP of: Double-unders

WOD 11/28/162016-11-28T18:02:48+00:00

WOD 11/24/16 Thanksgiving Day

2016-11-24T08:05:42+00:00

WOD 11/24/16 Thanksgiving Day Team WOD 4 Rounds 400m Partner Carry/Run 40 From Shoulder to Overhead to Shoulder 40 Sit-ups 40 Squats Lots of details will need to be explained during the workout briefing. See you all there. 😁

WOD 11/24/16 Thanksgiving Day2016-11-24T08:05:42+00:00

WOD 11/23/16

2016-11-23T17:43:17+00:00

WOD 11/23/16 Strength: Back Squats 4x5 @75%, 3x6 @80% Conditioning: 50 Double-unders 40 DB Thrusters 50 Double-unders 20 DB Thrusters 50 Double-unders 10 DB Thrusters

WOD 11/23/162016-11-23T17:43:17+00:00

WOD 11/22/16

2016-11-22T07:13:34+00:00

WOD 11/22/16 Strength: 15mins work up to a Heavy 2 Squat Clean+1 Jerk Conditioning: 12 min AMRAP 2 Deadlift 2 Box Jumps 2 Pull-ups 2 Box Jumps Add 2reps to each movement every new round...

WOD 11/22/162016-11-22T07:13:34+00:00

WOD 11/21/16

2016-11-21T17:37:08+00:00

WOD 11/21/16 20 min AMRAP of: 100m Rum 10 Abmat Sit-ups 10 Squats (45/35) 10 Shoulder to Overhead (45/35) 200m Run 20 Weighted Abmat Sit-ups 20 Jump Squats (45/35) 20 Strict Press (45/35)

WOD 11/21/162016-11-21T17:37:08+00:00

WOD 11/18/16

2016-11-18T17:14:28+00:00

WOD 11/18/16 Strength: Work up to a "Heavy" 2 Rep Overhead Squat (Must be snatched from the floor) Conditioning: For time: 10 Deadlift (Body Weight) 40 Wall-ball shots 10 Deadlift (Body Weight) 30 Wall-ball shots 10 Deadlift (Body Weight) 20 Wall-ball shots

WOD 11/18/162016-11-18T17:14:28+00:00

WOD 11/16/16

2016-11-16T16:20:29+00:00

WOD 11/16/16 Strength: 3min AMRAP Push Press (75/55) Condition: 5 Rounds for time of: 7 Jerk (135#/95#) 7 Chest to bar pull-ups

WOD 11/16/162016-11-16T16:20:29+00:00

WOD 11/15/16

2016-11-15T18:20:17+00:00

WOD 11/15/16 Strength, 4Rep Heavy Front Squat (Weight must be cleaned from the floor) Conditioning, 5 Power Cleans 10 Burpee Box Jump 5 Power Clean 10 Burpee Box Jump

WOD 11/15/162016-11-15T18:20:17+00:00

WOD 11/14/16

2016-11-14T17:51:34+00:00

WOD 11/14/16 5 Rounds of, 15 Abmat Sit-ups 200m Run 15 Abmat Sit-ups 20 Cal Row

WOD 11/14/162016-11-14T17:51:34+00:00