November - 2017

Beginners Wanted

Juneteenth wod

Join our home community

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Wod for 2017.30.11

Hindsight” AMRAP 20: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Hang squat cleans 135/95

Wod for 2017.29.11

OPEN – PERFORMANCE – FITNESS “Johnny” Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash-Out: 600 Meter Run,

WOD FOR 2017.28.11

OPEN & PERFORMANCE “Black and Blue” 5 Rounds: 10 Power Cleans (135/95) 10 Bar-facing Burpees FITNESS “Black and Blue” 5 Rounds: 10 Power Cleans (115/80) 10 Burpees

WOD FOR 2017.27.11

Front Squat Heavy Set of 2 followed by… “Eikcaj” 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row *no 630PM wod

Wod for 2017.25.11

“Long Gone” 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Bike Rest 1:00 between rounds

Wod for 2017.24.11

12/430 wods. OPEN – PERFORMANCE – FITNESS “Undead” 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups

Wod for 2017.22.11

OPEN/PERFORMANCE/FITNESS Power Clean and Jerk Heavy Single followed by… “Gwen”(OPEN/PERFORMANCE) 15-12-9: Unbroken Clean and Jerks Score is weight used. Rest as needed between sets. FITNESS “Gwen” 3 Minutes Clean and Jerks (95/65) rest as needed 2 Minutes Clean and Jerks (95/65) rest as needed 1 Minute Clean and Jerks (95/65) Score is total repetitions. *class times: 6am/12pm/4:30pm/5:30pm

Wod for 2017.21.11

“It is during our darkest moments, that we must focus to see the light” – Aristotle “2k Row” For Time: 2,000 Meter Row https://www.youtube.com/watch?v=nGD0CTE1Ylk

Wod for 2017.20.11

“Humpty Dumpty” 3 Rounds: 10 Power Snatches (135/95) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

Wod for2017.11.18

OPEN & PERFORMANCE “Third Wheel” AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/42 Calorie Bike 60 Front Squats Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95 Round 4 – 155/105 Round 5 – 185/135

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