WOD 12-1-15

EMOM x 21
1- 12 over the bar burpees
2- 15 SDLHP (75/55)
3- 18 KBS (53/35)

Becca made a goal to be able to hold a wall
handstand by the end of the year.  Well... she met
her goal before December even got here! Way to go!

WOD 11-30-15

Thruster 5-5-5-5-5
---------------------------
21-15-9
OHS (115/75)
T2B

WOD 11-25-15

"Filthy 50"
50 box jumps (24/20)
50 jumping pull-ups
50 KBS (35/26)
50 walking lunges
50 K2E
50 push press (45/35)
50 back ext.
50 WB (20/14)
50 burpees
50 DU

Join us for our annual "Earn your Turkey WOD"! (or more
like your pie and potatoes...)

WOD 11-24-15

B.Sq- Find 20 RM
---------------------------
Barbell Row- 3 x 8
---------------------------
V-ups- 3 x max effort

Due date is this week!  We may have a little CrossFitter
here by weeks' end!

WOD 11-23-15

EMOM x 8- 1 PCL + 1 P.Jerk
----------------------------------------
*Partner "DT"*
10 rds-
12 DL (155/105)
9 HPCL
6 P. Jerk

*P1 does a round, P2 does a round
  Take turns until each person does 5 rds

WOD 11-20-15

3 x 10 BB row
----------------------
21-15-9
PCL (135/95)
pull-up
*3:00 max DU
-DU time starts immediately after WOD

WOD 11-19-15

15 x 100 m row
*1:00 rest btw

WOD 11-18-15

Seated DB Press 3 x 15
--------------------------------
3-6-9-12-15
Sq. Clean (95/65)
Burpee box jump (24/20)

Rowing intervals... We just might see this soon.  Stay tuned ;)

WOD 11-17-15

10 rds-
5 T2B
8 P. Press (95/65)
11 sit-ups

WOD 11-16-15

EMOM x 12- 2 CL + 1 Jerk
---------------------------------------
9 min AMRAP-
10 PSn (75/55)
20 WB (20/14)

WOD 11-13-15

10 min- HSPU work
------------------------------
5 rds-
10 thrusters (95/65)
10 ring dips


HAPPY FRIDAY!

WOD 11-12-15

EMOM x 10- 2 Snatch
-------------------------------
4 x 10 Barbell Row
-------------------------------
2 x 20 Rus. Twist

 

WOD 11-11-15

Barbell over and backs 3 x 10
----------------------------------------
50 HPCL (115/75)
75 KBS (53/35)
*50 m run every time the BB or KB hits the ground

WOD 11-10-15

"Cindy"
20 min AMRAP-
5 pull-ups
10 push-ups
15 squats

It was a cool one this evening... are we
missing the summer heat yet?

WOD 11-9-15

Every :90 x 10 rds-
1 CL + 2 F.Sq + 1 Jerk
--------------------------------
1-2-3-4-5-6-7-8-9-10
DL (225/155)
*20 DU after each set

Katie's been with us a few months now and she's looking stronger
everyday! Keep up the great work! 

WOD 11-6-15

Split Jerk 1-1-1-1-1
---------------------------
9-15-21
S2OH (135/95)
box jump (24/20)

WOD 11-5-15

3 x 1 mile run
*3:00 rest between

We'd like to say congratulations to our October Member of the
Month, Gregg Mayberry.  If there's one word to describe him, it's
consistent. Since joining us over a year ago, he has stuck to his
three day a week plan and boy does it show!  He has come so far
already and shows up at the door each time with a smile and ready
to work attitude.  Awesome work, Gregg.  We're so glad you're a
part of the fam!

WOD 11-4-15

1,000 m row
50 HRPU
75 WB (20/14)

WOD 11-3-15

5 rds- :30 on/:30 off
DL
Sit-ups
Jumping lunge
Pull-ups

WOD 11-2-15

B.Sq- Find 1RM
-------------------------
4 rds-
15 F.Sq (135/95)
100 m shuttle run

*run = 25 m down and back x 2