WOD - Wednesday, November 29, 2017

3 Rounds of Fun

3 Rounds
20 Hanging clean & jerk - 35 lb. dumbbells
20 Burpees
20 Walking lunges - 35 lb.
20 Sit-ups - incline bench set on a 45 lb. bumper

WOD - Monday, November 27, 2017

 Shrink the Box

3  Rounds FT

25 Kb 45lb
25 Box Jump (30/24/18)
25 Decline Pushups
25 WB 20lb

WOD - Thursday, November 23, 2017

Thanksgiving Warm-Up

5 Rounds
10 dumbbell thrusters
10 burpees
10 box step up knee raises (each leg)
10 push ups

WOD - Monday, November 20, 2017

Burpee 400's

400 m.
25 burpees
400 m.
25 burpee box jumps
400 m.
25 dumbbell burpee deadlifts - 45 lb.
400 m.

WOD - Friday, November 17, 2017

5 Rounds:
5 Bear complex (95/75)
6 Dips (Rack)
7 Box jump (30" box)

Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

WOD - Monday, November 13, 2017

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WOD - Friday, November 10, 2017

20 min AMRAP:
20 Thrusters (45lbs)
Farmers Carry Down and Back (1 Length = 1 rep)
20 Pull Ups
Bear Crawl Down and Back
20 Push Ups

WOD - Wednesday, November 8, 2017

"A Chipper"

2 Minute AMRAP, then rest 1 minute

4 Minute AMRAP, then rest 2 minutes

then complete in entirety:
10 Burpees
20 Front Squats - 75 lbs.
30 Box Jumps
40 Sumo Deadlift HighPulls - 75 lbs.
50 Sit Ups
60 KB Swings
100 Double Unders

Starting from the beginning each time, you will complete 1st a 2 minute AMRAP of this chipper, then rest 1 minute

Then, you will complete 4 minutes of this chipper (starting from the beginning, not where you left off), then rest 2 minutes

Then, after the 2 minute rest, you will start back at the beginning and do the chipper in its entirety.

WOD - Monday, November 6, 2017

For time:
5 rounds
7 toes to bar
7 cleans (55)/75/95/115/135/(155)
20 dubs 40/60/80/100

Each round add 20 bs to clean and 20 dubs to total

WOD - Friday, November 3, 2017

Landmine Complex

1 complex set
10 reps at each
Thruster
Arm press
Good mornings
Bent over row
Lunges

800 m

1 complex set

Find appropriate weight

WOD - Wednesday, November 1, 2017

Static Hold Tabata

20 secs on, 10 off, 8 rounds for each of the following (1 minute break between sets):

Hang from pull-up bar
Handstand against the wall (wall walking position)
Dumbell hold (50 lbs each arm)
Bar hold overhead (50 lbs)

then 

Front Squat SWOD

3-3-3-3-3