WOD 11-30-16

4 x 3:00 AMRAP-
*1:30 rest btw
3 HPSN
5 HPCL
7 pull-ups

WOD 11-29-16

EMOM x 18
1- 3 DL (heavy)
2- 10 over bar burpees
3- 30 DU

WOD 11-28-16

Strict Press 5 x 5
------------------------
5 rds-
10 p.press (95/65)
20 jump sq.

WOD 11-25-16

F.Sq 5 x 2
-------------------
7 min AMRAP-
4 Sq. Cl Thruster (135/95)
2 wall climbs

WOD 11-23-16

"Filthy 50"
50 Box jump (24/20)
50 Jumping pull-ups
50 Kettlebell swings (35/26)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

Happy Thanksgiving!

WOD 11-22-16

Tabata-
Assault bike
Ski
Row
DU
*complete one, then rotate
*rest 2 min btw

WOD 11-21-16

Every :20 x 20 reps- 1 PCL
--------------------------------------
7 min AMRAP-
5 pcl + jerk (95/135)
10 HRPU

WOD 11-18-16

4 rds-
400 m run
10 ring dip
10 DL

WOD 11-17-16

EMOM x 10- 2 Jerk
----------------------------
A- 4 x 10 half kneeling 1 arm press
B- 4 x 10 ring row

WOD 11-16-16

A. Banded good morning- 3 x 20
B. weighted sit-up- 3 x 15
--------------------------------------------
10 min AMRAP-
5 HPCL
10 Burpee
20 DU

Another one from last weeks' partner WOD.  Kim and Aubrey

made a great team!

WOD 11-15-16

EMOM x 21-
1- 8 strict pull-ups
2- 12 box jump (24/20)
3- 16 (backward) lunge

Tim chipping away at the HPCL on last weeks' brutal

(but worth it) parter WOD.

WOD 11-14-16

EMOM x 10- 1 CL + 2 FSq
--------------------------------------
21-15-9 thruster (95/65)
9-15-21 SDLHP
*same barbell

WOD 11-11-16

Tabata-
lunge
HRPU
Dball G2OS

No Hero WOD programmed for today, but we are always

thankful for our Veterans who have served and all who are

currently serving.  Thank you for your sacrifice!

WOD 11-10-16

For time:
1,000 m row
1 mile run
2 lap sled pull

Here ya go, you cardio junkies! :)

WOD 11-9-16

3 x 10 lateral step up
----------------------------
7 min AMRAP-
7 P.Press
11 T2B

WOD 11-8-16

Partner WOD
*partition as needed
*must complete all of one movement before moving on
400 m run (together)
100 WB (20/14)
100 pull-ups
100 HPCL (95/65)
100 burpee box jumps
*25 min cap

Coach Nick was able to participate in a fund raiser this past weekend to help raise awareness and funds to end slavery around the world. You would never believe that there are 45 million people enslaved today. Please visit www.ijm.org for more information.

WOD 11-7-16

Pause BSq 5 x 1
*max effort regular after last pause set
--------------------------------------------------
"Diane"
21-15-9
DL (225/155)
HSPU

WOD 11-4-16

EMOM x 8- 100m run
*straight into-
4 rds-
12 pull-ups
36 DU

WOD 11-3-16

EMOM x 12- 2 CL + Jerk
-----------------------------------
A- 4 x 5 DL (HAP)
B- 4 x 15 WB sit-up

WOD 11-2-16

3 x 12 weighted step-up
---------------------------------
6 min AMRAP-
6 HPSN
6 OHS
12 lat. bar jumps