Monthly Archives: November 2017

Saturday 11.25.17

9:15am Team WOD 2RFT: 100 walking lunge 60 Push-ups 60 Double-unders 30 Knees to elbows 6 Rope climb, 15 ft 50 Box jump, 24 inch box 30 Overhead squats (65#/45#) 50 Sit-ups 10:00am Hero WOD Navy Special Warfare Operator 1st … Continue reading

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Friday 11.24.17 – classes at 8am, 10am and 12pm ONLY

Classes today at 8am, 10am, and noon ONLY Warm up 4 Rounds Row 200/150m 10 Push Press w/ light weight and a 2-sec pause at the top of each rep Strength: Push Press 4×4 @ 82.5% Go heavier than last … Continue reading

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Thursday 11.23.17 – classes at 8am and 10am only!!

CLASSES AT 8AM AND 10AM ONLY!! Warm up 9 Bar Facing Burpees 9 Thrusters 35/15# 7,7,5,5,3,3 MetCon: Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne … Continue reading

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Wednesday 11.22.17

Warm up Row/Bike/Run for 3:00 then 15 Empty Bar Squat 15 Jump Squats w/ barbell in back rack Strength: Back Squat Speed Work 8×3 @ 67.5% MetCon: For Time (15:00 cap) 60 Alternating Pistols (total) 50 Single Arm DB Push … Continue reading

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Tuesday 11.21.17

Warm up All w/ an empty bar 10 RDLs 10 Muscle Cleans 10 Strict Press 10 Clean Pulls 10 Power Cleans 10 Push Press 10 Squat Clean 10 Split Jerks Strength Squat Clean and Jerk 6×3 @ 75-80% MetCon: 6 … Continue reading

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Monday 11.20.17

Warm up AMRAP 8 10 PVC Pass Throughs 6 DB Squat Snatches 10 Box Jump Overs 6 DB Squat Snatch Strength Snatch Warm Up 4×2 @ 60-70% w/ pause at knee; drop and reset then 7×1 @ 80-90% MetCon: 5 … Continue reading

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Sunday 11.19.17

Open Gym 10:00am – 12:00pm

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Saturday 11.18.17

9:15am Team WOD 2 person teams AMRAP in 25:00 4 x 200m run relay (2 each) then: parter a = 1 c&j (C 155#/115#;P 135/95;F 95/65) partner b = 5 Box jumps (C 30/24; P 24/20; F 20/16) switch Score … Continue reading

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Friday 11.17.17

Warm up 3:00 of Glute Activation then 3 Rounds 10 Jumping Lungs 10 Good Mornings :45 OHS Hold Strength Back Squat Work up to a heavy single around 90% then 5×3 @ 85% Heavier than last time MetCon: 4 Rounds … Continue reading

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Thursday 11.16.17

Warm up 1 Round 40 Wall Balls 80 Dus 20 WB 40 DUs Strength Power Snatch 4×1 Snatch Pull 4×1 Snatch Deadlift 4×1 Skill: Rowing technique MetCon: For Time 60 Calorie Row 30 Power Cleans E: 40 cals; 55/35# F: … Continue reading

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