Thursday – 11/14/19

For Time
100m Run
10 Pull-Ups
10-Push-Ups
10-Squats
10- Burpees
200m Run
20-Pull-Ups
20-Push-Ups
20 Squats
20 Burpees
300m Run
30- Pull-Ups
30 Push-Ups
30 Squats
30 Burpees
400m Run
40 Pull-Ups
40 Push-Ups
40 Squats
40 burpees

Wednesday – 11/13/19

EMOM 5
2 Toes to Bar + 2 Handstand Push-Ups

EMOM 5
3 Thrusters + 3 Front Squats

EMOM 10
6 Devils Press 35,20 + 20 Double Unders

Tuesday – 11/12/19

WOD
A. Back Squat – working towards heavy single

B. Muscle Snatch (3) + Dip Snatch (3) – building to a heavy complex

C. Tabata row (meters)

D. Tabata toes-to-bar

4p Kettlebell
Double KB
3 rds 5 reps
Clean
Front squat
Press
Clean
Front squat

Monday – 11/11/19

FELIX THE CAT

6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters
9 Toes-to-Bars

Saturday – 11/9/19

8am Kettlebell
Lucky 7’s
– 7 Walking lunges
– 7 Push-ups
– 7 V-ups
AMPRAP in 7 min, w/ on-the-minute 2 burpees
Then
3 rds, 30 on 10 off
Air squats
Bench dips
Bench pushups
Finisher
1 min burpees

9am WOD
20 Min AMRAP
– 10 Am. KB Swings 72/53
– 10 Pull-Ups
– 10 Clean and Jerks 135,95
– 10 Box Jumps 30,24
– 10 Toes to Bar
– 15 Cal Row

10am Olympic Lifting

Friday – 11/8/19

Click here for standards and scaling.

20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Thursday – 11/7/19

Front Squat
5 sets working towards heavy set of 3

Strict Press
5 sets working towards heavy set of 3

Power Clean (1) + Push Press(1) +Jerk (1)
Building to a Heavy complex

TABATA Row (Cal)

TABATA Power Cleans (Light)

Wednesday – 11/6/19

Skill: Muscle-Ups

Deadlift: 5 sets working towards heavy set of 3

EMOM 15
Bear Complex
1-Power Clean
1-Front Squat
1-Push Press
1-Back Squat
1-Push Press
One time through, adding weight each min.

Tuesday – 11/5/19

4pm Kettlebell
5×5 heavy swings
Then
3 rds
12 swings
8 reverse lunge per
100m rack carry
8 rows per
5 Burpee w/ 2 jumps

WOD
For Time: 20:00 cap

800m Run
40 Box Jumps 24,20
40 Pull-Ups
40 Butterfly Sit-Ups

Rest 2 min

800m Run
40 Wall Balls 20,14
40 Am KB Swings 53,35
40 Push-Ups

Monday – 11/4/19

A. Back Squat: 5 sets working toward heavy set of 3

B. Muscle Snatch (3) + Tall Snatch (3): Building to heavy complex

C. Tabata Row (meters)

D. Tabata Power Snatch (light)

Saturday – 11/2/19

8am Kettlebell
5 burpees
10 KB squat cleans
15 lunges
20 swings
25 abmat situps
Repeat
Finisher squat Tabata

9am WOD
With a Partner
3 Rounds for Time
5 Burpees at the top of the minute
– 30 Wall Balls 20,14
– 30 Pull-Ups
– 30 Db Thrusters 35’s 20’s
– 30 Push-Ups
– 30 Cal Row

10am Olympic Lifting

Friday – 11/1/19

20.4
Click here for scaling and standards.

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

Thursday – 10/31/19

We will close tonight at 6pm for Halloween.

TEAM HALLOWEEN

For Time (with a partner)
75 Lateral Burpee Pumpkin Jumps
50 Pumpkin Balls (Wall Balls 20/14)*
100 Pumpkin Goblet Squats*
50 Pumpkin Box Jumps* (20 in)
75 Pumpkin Squat Cleans*

* 5-burpee penalty (both partners) each time the pumpkin touches the ground

Wednesday – 10/30/19

Skill: Double Unders

Deadlift: 5 sets working towards heavy set of 5

For Time: 15 Min Cap
21-18-15-12-9-6-3
Double unders
Alt. SA DB Hang Clean & Jerks 50,35

Tuesday – 10/29/19

WOD
Back Squat
5 sets working towards heavy set of 5

Muscle Snatch
Building to a Heavy Double

TABATA Row (meters)

TABATA Butterfly Sit-ups

4pm Kettlebell
Double KB
10 reps each 5 rds
Snatch
High pull
Swing

Monday – 10/28/19

A. Tabata burpees

B. For time, with a partner:
2000m row
100 wall balls (20/14)
100 Am. KB swings (53/35)
100 thrusters (75/55)
2000m row

Saturday – 10/26/19

8am Kettlebell
2 rds
10 KB press walk o/h
Repeat other side
10 front squat walk rack
Repeat
10 1 arm row walk farmers
Repeat

9am WOD
Adderall

AMRAP in 27 minutes
From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)

Rest from 10:00-13:00

From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80 lb)

Rest from 20:00-23:00

From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)

10am Olympic Lifting

Friday – 10/25/19

Open WOD 20.3
Click here for standards and scaling.

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.