WOD / BLOG

Saturday

100x Curtis – P for time (95/65) *Every time you put the bar down – 200m Run *May rest with bar in front rack or back rack position

Day After Thanksgiving Grinder

Grinder 00:00-20:00: AMRAP 100m Farmer Carry 50x Push up 20:00-40:00: AMRAP: 100m Double arm KB Front rack carry 50x Sit up 40:00-60:00 100m Double extended arm KB carry 50x Air squat *All weights should be manageable (no more than 1 rest period per carry).

Swole for the Holidays

Bench Press 5 Sets of 3 WOD: “Swole Cycle” 8 Rounds of 20 Seconds On / 10 Seconds Off: Strict Pull-ups Assault Bike Calories Strict Handstand Push-ups Assault Bike Calories Midline 3 Sets, Not For Time: 7 Inchworms 21 GHD Sit-Ups

Dirty Tuesday

Strength: Part A – Snatch Grip Sotts Press 5 Minutes to Build to Moderate Set of 3 Part B – Snatch Drop 5 Minutes to Build to Moderate Set of 3 WOD “Dirty Water” For Time: 100 Double Unders 800 Meter Run 60/45 Calorie Row

Monday Hit and Run

Power Snatch Technique On the 1:30 x 7 Sets: 1 Pausing Power Snatch 1 Pausing Low-Hang Power Snatch WOD: “Hit and Run” 3 Rounds: 400 Meter Run 12 Dumbbell Power Snatches 50/35 21 Single Dumbbell Squats 50/35

A Saturday for Heroes

Bert For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run 50 Burpees

Fri-Yay

Monostructural : 20:00 Row or Bike -Record Calories WOD: Box Overs Toes To Bar 25-21-17-13-9-5

Snatching Thursday

Stamina Squats Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Snatch Technique On the Minute x 5: 3-Position Muscle Snatch 3 Overhead Squats Rest 1 Minute On the Minute x 7: Power Snatch Overhead Squat Squat Snatch

Optimal Wednesday

Romanian Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 WOD: “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155)

Monkeying Around On Tuesday

Gymnastics Conditioning 1:30 Light Row + 12 Strict HSPU 1:30 Light Row + 10 Strict HSPU 1:30 Light Row + 8 Strict HSPU 1:30 Light Row + 6 Strict HSPU 1:30 Light Row + 4 Strict HSPU 1:30 Light Row + 2 Strict HSPU WOD: “Monkey Business” 4 Rounds: 400 Meter Run 20 Dumbell Hang Clean & Jerks RX- 50/35

Start the Week Off Strong

Strength Primer 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200' Single Kettlebell Farmers Carry (change at 100') Olympic Complex On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks Body Armor 3 Giant Sets: 10 Dumbbell Bench Press 25 Banded Pull-Aparts 10 Dumbell Stiff Legged Deadlifts 25 AbMat Sit-ups Rest 2 Minutes Between Sets.

Saturday Ahoy!

“Chips Ahoy” For Time: 30 Chest to Bar Pull-ups 400 Meter Run 15 Overhead Squats 800 Meter Run 15 Overhead Squats 400 Meter Run 30 Chest to Bar Pull-Ups Rx- 135/95 F- 95/65

Friday is the Tops

Back Squat On the 0: 10 Reps @ 70% On the 3: 8 Reps @ 75% On the 6: 6 Reps @ 80% On the 9: 4 Reps @ 85% On the 12: 2 Reps @ 90% WOD: “Top Heavy” AMRAP 18: 9 Power Cleans (155/105) 12 Strict Handstand Push-ups 9 Front Squats (155/105) 12 Strict Pull-ups

Thursday Armor

Strength: 2-4-6-8-10 Strict Press Body Armor (A) 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets. Body Armor (B) Accumulate 1:30 in an L-Sit

Face Off Tuesday

WOD: “Face Off” Every 4:00 x 5 Rounds: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Row or Bike Slowest time is the one you Keep Body Armor 3 Giant Sets, not for score: 10 Single Legged Dumbbell Deadlifts 10 Dumbbell Bench Press 21 Weighted Hip Extensions Rest 2:00 between rounds.

Veterans Day Hours

Hello Everyone! HAPPY Veterans day! We are amending the schedule of classes today slightly. There will be NO 6:30 pm CrossFit and Yoga will be from 530pm to 630pm.

Monday Veterans Day

Strength: Good Mornings: 6 x 10 Build in weight “Loredo” 6 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run

Boxed Out Saturday

“Boxed Out” For Time: 800 Meter Run 21 Hang Power Snatches (95/65) 21 Burpee Box Jumps (24/20) 400 Meter Run 15 Hang Power Snatches (95/65) 15 Burpee Box Jumps (24/20) 200 Meter Run 9 Hang Power Snatches (95/65) 9 Burpee Box Jumps (24/20)

Thursday Skillz

Skillz: 10:00 Double Under Practice WOD: 5 Rounds For Time 21 Double-Unders 9 Thrusters (95/65) 21 Double-Unders 200 M Run (stop Sign) Rest 1:00 between Rounds Finisher Tabata x 2 1st Tabata Hollow Rocks 2nd Tabata Mt. Climbers Rest 2:00 Between Tabata’s

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