Tues. Dec. 01-2015 WOD

WARM-UP 10 Lunges 5 KB/DB Snatch 10 Cal Row Shoulder Opener 10 Jump Squats STRENGTH EMOM x 10min 5 Front Rack Lunges (135/95) (Stone) + 5 Push-Ups WOD 5RFT  15min 10- 1 Arm KB/DB Snatch (75/55) 20 Cal Row OLY No Hook No Feet Clean 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 70% 2 @ 70% Push Press  5 @ 55% 5 @ 60% 5 @...

Mon. Nov. 30-2015 WOD

WARM-UP 10 Kip Swing 5 Clean 5 Front Squats 10 Push Press 25 Mountain Climbers STRENGTH EMOM x 12min E: 10 C2B O: 10 V-Ups WOD 5RFT 12min 5 Cleans (135/95) 5 Front Squats 10 Shoulder 2...

Sat. Nov. 28-2015 WOD

PARTNER WOD “Turkey Day Massacre” 45 min as many points as possible In teams of 3, you will have 45 minutes to accumulate as many points as possible by completing the following movements: Gymnastics Movements 20 Sit-Ups = 2 points 1 rope climb = 5 points 10 Pull-Ups = 10 points 20 Push-Ups = 5 points 20 KB Swings (53/35) = 10 points 50 Air Squats = 10 points 5 Muscle Ups = 15 points 5 Pull-Ups = 5 points 5 Ring Rows = 3 points 800m Run (15/10) = 10 points Barbell Movement (96/65) = 1 point per rep (This can be anything ground to overhead– Power Clean, Snatch, SDHP, Deadlift, Front Squat, Back Squat, Push Press, etc.) Team member 1 will be completing an 800m run. Team member 2 will be completing an AMRAP of any of the barbell movements. Team member 3 will be completing any of the gymnastic movements. *** Once team member 1 returns from the 800m run, the team will rotate responsibilities *** It is the team’s responsibility to keep track of all the point totals/reps.  All reps for each movement must be done completely and properly in order for the points to count. We will provide scorecards....

Fri. Nov. 27-2015 WOD

PARTNER WOD “Black Friday Sampler Platter” 5 rounds of: 5 Pull-Ups 10 Push-Ups 15 Squats -then- 4 rounds of: 8 handstand push-ups  15 kettlebell swings -then- 3 rounds of: 15 box jumps 15 K2E -then- 2 rounds of: 20 Wall Balls 30 Sit-Ups -then- 1 round of: 50...

Thurs. Nov. 26-2015 WOD

“The Cornucopia” First Course: 30-20-10 of: Wall Ball (20/14) Box Jumps (24/18) Kettlebell Swings (53/35) 10 minute limit Main Course: AMRAP 16:00 In Teams of 4 Deadlift Double-Unders Pull-Ups Rest Switch every minute on the minute. Score in total number of combined reps. Dessert: 400m Partner Wall Ball Toss Every time you drop the ball,one...