Monthly Archives: November 2013

0518: Happy Thanksgiving

0517: Let’s flip some cards at 7am. The warm up will be brief. We will expend some calories while we shoot for M4000 by afternoon. Who is up to the Challenge? Gayle is in. Show up to the box for details. Happy Thanksgiving to all of you that follow.

Category: WOD

0517:

WU: 5 minutes STRENGTH: 2+ DHPU EMOM for 5 min WOD: 7 RFT 9 TTB 12 THRUSTERS 75/53 RUN 200 M W/20 OR 14 LB MED BALL Weekend Holiday hours: all class times Wednesday but No 6pm Thursday 7am only Friday 9:30 am only Saturday 9:00 am only

Category: WOD

0516:

WU: 5 min STRENGTH: DL 10@65 8@70 6@75 WOD:LADDER 1-10 EMOM 10 MIN POWER CLEAN 25 LB below BW Reminder: Thanksgiving week hours of operation:  7am Thursday, 9:30 am Friday and 9am Saturday

Category: WOD

0515:

WU: 5 min STRENGTH: 5X3 CLEAN PULLS WOD: 10 Rounds 50% DHPU 10 db h. clean to (Arnold Press) 10 box jumps 100 m run

Category: WOD

0513:

WU: READY READY! STRENGTH: B.S 5X2 @90 WOD: 5 RFT 10 SQUAT CLEAN 95/65 1+ DHPU 350 M RUN AT CONCLUSION OF 5TH 350 RUN POST MAX EFFORT DHPU WITH SCORE

Category: WOD

0512:

WU: Go thru description of movement’s 5reps each station. STRENGTH: Friday WOD: Wheel of fun EMOM – 20 min (not scored) Wheel or V-ups Ball slam Jumping squats Kb snatch or swing Lateral plate hops – 6”/12” Mt climbers BB back squats 2 push up burpees kb thruster row for calories Thank you to almost… Read More »

Category: WOD