1 Dec 16

5x3 BS

WOD
for time
2001m row
right into
4 Rounds of
9 DL (225/155)
10 burpee over bar

30 Nov 16

6x3 push press

WOD
AMRAP 15
30 double unders (60 singles)
15 Power cleans (115/85)
30 double unders (60 singles)
15 knees to elbows

29 Sep 16

5x3 Sumo deadlifts

For time
400m run
4 Rounds of Cindy
400m run
3 Rounds of Cindy
400m run
2 Rounds of Cindy
400m run
1 Round of Cindy

*redo from 28 Sep

28 Nov 16

5x5 CGBP

WOD
AMRAP 18
15 SDHP (95/65)
12 burpee box jumps
9 toes to bar

revisit WOD from 19 Sep... Let's see some improvement.

25 Nov 16

With a running clock

A.  AMRAP 5 of Burpees
Rest 5:00

B.  AMRAP 4 of max distance sprint
Rest 4:00

C.  AMRAP 3 of air squats
Rest 3:00

D.  AMRAP 2 of push-ups
Rest 2:00

E.  AMRAP 1 of V-ups

23 Nov 16

Strength
5x3 OHS

WOD
4 RFT
15 power cleans (145/105)
20 box jumps
30 walking lunge steps

22 Nov 16

Strength

5x5 FS (build each set)

WOD

AMRAP 15

30 DU

15 DL (205/145)

30 DU

15 T2B

21 Nov 16

"Grace"
30 C&J for time (135/95)
right into
"Helen"
3 RFT
400m run
21 KBS (53/35)
12 pull ups
right into
"Isabel"
30 Snatch for time (135/95)

17 Nov 16

Strength
5x3 back squat

WOD
4 Rounds of:
1 min ME cal row
1 min ME abmat sit-up
1 min ME DUBs
1 min ME V-ups
1 min rest

16 Nov 16

Warmup not for time

1000m row at a moderate pace

800m run at a moderate pace

WOD

For time

6 rounds of

5 pullups

10 pushups

15 air squats

right into

4 rounds of

200m run

12 DL (155/110)

12 box jumps

right into

15 ground to overhead (155/110)

15 Nov 16

5x5 CGBP

WOD
4RFT
60 DUBS
30 weighted walking lunge steps*
15 burpees

*35/25 DB or KB in each hand at farmers carry position

14 Nov 16

6x3 Power clean & Jerk
First do the 3 power cleans and on the last rep go right into the push jerk or the push press

WOD
"22"
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20")
22 Push Press (75/55#)
22 SDHP (75/55#)

Friday we honored our Veterans and now we are going to bring awareness to Veteran suicide.

11 Nov 16

3 Wise Men

• Three 4-Minute AMRAPs in 16 minutes
• "Jeremy Wise"
• As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes
• 5 Hang Squat Snatch (135/95 lbs)
• 10 Bar-Facing Burpees
• "Ben Wise"
• AMRAP in 4 Minutes
• 10 Power Cleans (135/95 lbs)
• 20 Pull-Ups
• "Beau Wise"
• AMRAP in 4 Minutes
• 15 Box Jump-Overs (24/20 in)
• 30 Wall Ball Shots (20/14 lbs)

Complete all three parts of the workout (“Jeremy,” “Ben,” and “Beau”). Rest 2 Minutes between each part. Score is the total number of reps completed for all three parts.

10 Nov 16

Strength
6x2 DL

WOD
27-21-15-9
OH weighted walking lunge steps (55/35)
Toes to bar

9 Nov 16

Strength
10-8-6-4-2
Strict press (build each set)

WOD
Tabata push ups
Tabata box jumps
Tabata wallballs
Tabata burpees

8 Nov 16

15 minutes of Snatch and overhead squat work

WOD

800m Run

50 DB Snatch (70/50)

50 Abmat sit ups

400m Run

50 Abmat sit ups

50 DB Snatch (70/50)

800m Run

7 Nov 16

Strength
Back squat
60%x4
70%x4
75%x4
(80%x4)x2

WOD
Crossfit Lift Off Event 3(ish)
AMRAP 15
25 pull-ups
50 KBS (53/35)
100 goblet squats (53/35)
50 box jumps
25 pull-ups

4 Nov 16

10 minute warm-up

WOD

AMRAP 25 in teams of 2:
15 C&J (115/85)
20 wallballs
50 DUBS
Partner A runs 400m while Partner B works through the AMRAP.  When Partner A returns, the partners switch and Partner B runs 400m while Partner A continues the AMRAP where Partner B left off.   Continue this rotation for 25 minutes.

*you can sub a 500m row for the 400m run.

3 Nov 16

Strength

5x5 Seated press

WOD

"Jackie"

For time:

1000m row

50 thrusters (45/35)

30 pull-ups

2 Nov 16

Strength
7x3 Sumo Deadlifts

WOD
AMRAP 14
7 SDHP (95/65)
14 T2B
7 burpees