Strength: Wendler Deadlift

WOD: 5 rounds for time

5 KBS (70/53)

10 toes to bar

5 KBS

10 pullups

Strength: Wendler shoulder press

 Strict pullups between every set of presses. 3 levels to choose from, but each will be done in a strict, controlled manner.

If you can do 5+ then go for 5-8 each set

If you can do 1-4 then go for 8-12 with a band

If you can’t do 1, then go for 12-15 on the rings

WOD: Death by Clean & Jerk

135/95

With a continuously running clock, complete 1 in the first minute, 2 in the second minute, 3 In the 3rd minute, etc. Continue until you cannot complete the required number in the minute.

Extra Credit: Farmer carry to last conex and back, then prowler sprint down to last conex and back for time.

53’s/35’s KB for farmer carry

35’s/10’s plates for prowler

Strength: 10 second bottom pause (at the bottom) squats. 3 singles. Add some weight every rep, so don’t go too heavy on your first one.

Wendler back squat

WOD: 15 min cap

10 bar facing burpees

15 front squat (115/75)

50 double unders

400m run

50 double unders

15 front squat(115/75)

10 bar facing burpees

With remaining time, AMRAP backsquats with same bar for your score.

“Mash Potatoes Mash Up” partner WOD

Both work together to complete:

50 clean & jerk (135/95)

100 burpees

50 KBS (53/35)

100 wallball (20/14)

50 toes to bar

100 deadlift (135/95)

One partner chips away, while the other runs 200m. Then you switch. The one running now picks up where the other left off. Communicate before you take off running.

Scale as needed and try to partner up with someone of similiar ability.

Happy Thanksgiving!

*****Heads Up*****

We will be hosting a turkey WOD this Thursday at 9am, and only 9am, to pre-burn those extra calories you might take in. We will also be closed this Friday as well.

Strength: Wendler deadlift

WOD: 4 rounds for time

10 deadlift (185/155)

10 handstand pushups

10 lunges

100 meter run

heres a few scaling tips you’ve heard of and few more if you need it.

*****Heads Up*****

We will be hosting a turkey WOD this Thursday at 9am, and only 9am, to pre-burn those extra calories you might take in. We will also be closed this Friday as well.

Strength: Wendler press

Skill work: for 10 minutes, practice rope climb footwork technique

if within this time, your still not comfortable climbing all the way up, then use the modification for the WOD.

WOD: 12 minute AMRAP

1 rope climb

15 air squat

25 double unders

*****Heads Up*****

We will be hosting a turkey WOD this Thursday at 9am, and only 9am, to pre-burn those extra calories you might take in. We will also be closed this Friday as well.

Strength: Wendler back squat

WOD: 4 rounds for time

200m run

10 overhead squats (95/65)

20 situps

Extra credit: 3 prowler pushes to the last conex and back

easy pace there…..SPRINT ON THE WAY BACK!!

men add a couple of 10’s and women push empty prowler

Happy birthday Tom

“Reber’s Filthy 50”

50 shoulder to overhead (95/65)

50 box jumps 24″

50 chin ups

50 burpees

50 KBS (53/35)

**every 5 minutes complete a tower run. Every step!**

 Have you seen Laura? Missing for over 6 months.

Strength: Wendler bench press

Partner WOD:

1600m row. While one works, the other holds 6 inches. Once you cant hold 6 inches, the two switch out.

100 air squats

100 ring pushups

100 4 count flutter kicks

1600m row with same rules as on the first one.

Work together and take turns chipping away at your 50 reps. Both must finish before moving on to the next movement.

Extra Credit: 50 tire flips as a class.

******************ANNOUNCEMENT*****************

We are putting together another Progenex order. The goal is to place it this Friday. Please let one of the ridiculously good looking coaches know of your interest.

There is a minimum order of $500.00, and we need you to pay up by Friday as well.  Check or cash.  If you have any other questions, let us know.

Strength: Wendler deadlift

Norma’s Birthday WOD

For time:

28 deadlift (225/155) buy in

3 rounds of

11 thrusters (135/95)

19 pullups

cash out of 86 situps