November 2013

Veterans Day Deadlift 1 RM Then…. Rankel AMRAP 20 Minutes 6 Deadlifts 225/155 7 Burpee Pullups 10 KB Swings 70/53 200m Run U.S. Marine Corps... Read More

9am- Yoga 10am- Oly Lifing 11am – Endurance 800m Run x 2 (5 min break inbetween) Then… 20 Min AMRAP: M.E. Front Squats, 135/95 M.E.... Read More

8am- Beginner’s WOD 9am-WOD 10am- Open Gym 3 Rounds 400m Run 21 KB Swings 53/35 15 Burpee Box Jumps 24/20 Stacy, The Conversation

EMOM 7 minutes: Power Clean + Hang Power Clean + 3 Front Squats + Jerk, AHAP Then… Wacky Wiser Partner Friday: 20  min AMRAP: Cindy... Read More

Over Head Squat  7×1 Then: 3 Rounds of: 400 meter run 21 Overhead squats (95/65) 15 pullups Post loads and times to comments:

7 Min EMOM: Power Snatch + Hang Power Snatch + 3 OHS, AHAP Then… 3 Rounds: 400m Run 21 Burpees over bar 7 Power Snatches,... Read More

Push Press 3-3-3-3-3 Then… 3 Rounds of 1 Minute max reps at each station, 1 minute rest between rounds: Row for calories Push Press 115/85... Read More

Flight Simulator (or 10minutes double under practice) 10 minute cap 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders All increments of 5 must be unbroken. Then….. 4 Rounds 7 Power... Read More

9am- Yoga 10am- Oly Lifting 11am  – Endurance “Morrison” 50-40-30-20-10 Wall Balls, 20/14 Box Jumps, 24″/20′ KB Swings, 53/35   The Natural holding Tina, who... Read More

For TIME 6 ROUNDS: 20 Air Squats 15 Burpees 10 V-ups