WOD

WOD Thursday 11/30/17

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Power Clean 3-3-3-3-3 WOD: Complete as many rounds as possible in 15 mins of: 1 Rope Climb 15 Back Extension (GHD)s 12 Assault Bike Calories 9 Hang Power Snatches, 95/65 lbs

WOD

WOD Wednesday 11/29/17

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Lifting: Back Squat 5-5-5-5-5 Use same weight across all sets   WOD: Complete as many rounds as possible in 9 mins of: 11 Air Squats 11 Burpees 11 Toes-to-bars

WOD

Power Hour 11/29/17

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Bench Press 4×8 at 65% 1RM Bench Press 3— at 80% 1RM Asst: Incline DB Bench Press 4×8 Strict pull up 3×10 Supine BB Row 4×8 Banded Face Pulls 4×16

WOD

WOD Tuesday 11/28/17

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“Wittman” 7 rounds for time of: 15 Kettlebell Swings, 1.5/1 pood 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in *Instructors may enforce a 25 minute cap

WOD

WOD Monday 11/27/17

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Lifting: 5×5 Bench Press ** Use heaviest weight possible across all 5 sets WOD: CrossFit Open 15.3 Complete as many rounds as possible in 14 mins of: 7 Muscle-ups 50 Wall Balls, 20/14 lbs, 10/9 ft 100 Double Unders * Sub for MU can be any pull up variation

WOD

Power Hour 11/27/17

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Deadlift 3×8 at 65% 1RM Back Squat + Good Morning 3×8, 3×12 KB single leg romanian dl each leg 3×12 single leg glute bridge each leg 3×12 weighted step ups

WOD

Party WOD 11/26/17

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TEAM CHALLENGE: Teams of 3 REP Scheme for each round is 10-9-8-7-6-5-4-3-2-1 *1) Players alternate rep scheme *2) Players must rotate stations after each rep scheme completed *3) One person rests, one person performs required reps, one person performs required bike cals, then players switch stations. EXAMPLE: P1= 10 DL   while P2 =10 bike cals […]

WOD

Endurance WOD 11/26/17

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FOR TIME: 300m row 20 KBS (70/53) .5 mile bike 10 push ups 300m row 20 lunges .5 mile bike 10. pull ups 300m row 20 sit ups .5 mile bike 10 squats 300m row 20 ghd back ext. .5 mile bike 10 burpees

WOD

Wod Friday 11/24/17

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11 AM Class Only! Friends Giving Feast Teams of 2: First stop Angie’s House 20 pull-ups 20 push ups 20 sit ups 20 air squats Next stop Helen’s house 400m run 21 KB swings (53/40) 12 pull-ups Third stop Fran’s house 15 Thrusters (95/65) 4th stop Nancy’s House 400m run 15 OHS (95/65) 5th stop […]

WOD

WOD Wednesday 11/22/17

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Strength: 5 sets of 3 Pause Thrusters ** Use same weight accross ** 2 second pause at bottom of squat   WOD: 3 rounds for time of: 15 Thrusters, 95/75 lbs 15 GHD Sit-ups 15 Hand Release Push-Ups