Monthly Archives: November 2017

Friday 12.01.17

Warm Up: 6 Rounds :30 Goblet Squat Hold :30 Max Reps Air Squat :30 Rest Strength: Find 1RM Front Squat MetCon: For Time with 10:00 cap 40 Burpee Box Jump Overs 24/20″ 30 Overhead Squats 115/75lbs 20 Bar Muscle Ups … Continue reading

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Thursday 11.30.17

Warm Up: 20 reps. Ignore the meathead pls. then Row 300m AFAP Strength: 3 Attempts at 1RM Clean and Jerk – compare to 10.12 MetCon – compare to 10.12: 3 Rounds 50m Farmer’s Carry (DB or KB) 20 wall balls … Continue reading

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Wednesday 11.29.17

Warm Up: 20 reps Strength: In 15 Minutes Find 1RM Push Press – compare to 10.11 MetCon – compare to 10.11: Every 3 Minutes until failure Run 200m 12 Thrusters 3 Pull Ups Rest remainder Increase Pull Up reps by … Continue reading

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Tuesday 11.28.17

Warm Up: 3:00 of Glute Activation 25 Hip Super Mans then 10 Rounds 6 Squat Jumps 2 Burpees Strength: Find 3RM Back Squat – compare to 10.10 MetCon – compare to 10.10: For Time 21 Calorie Row 9/6 Muscle Ups … Continue reading

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Monday 11.27.17 – RE-TEST WEEK

Warm Up: Misfit Snatch Warm Up Strength: 3 Attempts at 1RM Snatch – compare to 10.09 MetCon – compare to 10.09: 5 Rounds 8 Deadlift 20 Double Unders 8 Power Cleans 20 Double Unders 8 Push Jerk 20 Double Unders … Continue reading

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Sunday 11.26.17

Open Gym 10am – 12 noon

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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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