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

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,

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

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

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

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

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

“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

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

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

AMRAP 13: 55 Barbell-Facing Burpees 55 Pull-Ups 55 Calorie Row 55 Kipping Handstand Pushups happy Bday Lindsay

OPEN – PERFORMANCE – FITNESS “Three Cheers” AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run Climbing by 3’s until cap.

OPEN & PERFORMANCE “Front Loader” Teams of 3: same sex 1 Bar  AMRAP 7 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7 50 Front Squats (135/95) 50 Front Squats (155/105) AMRAP Front Squats (185/135) rest 3 minutes AMRAP 7 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP Hang Power Cleans (185/135)

"MIXED FEELINGS" “On the 4:00” x 5: 12 Pull-ups  16 Deadlifts (135/95) 20/14 Calorie Assault Bike

AMRAP 15: 60 Double-Unders 30/24 Calorie Row 10 Overhead Squats (165/110)

Happy Veteran’s Day to all those who protect the free world. Honoring a Hero today, Navy SEAL Glen Doherty. "GLEN" For Time: 30 Clean and Jerks (135/95) Run 1 Mile 10 Rope Climbs Run 1 Mile 100 Burpees

BACK SQUAT  With a 10:00 Time Cap Build to a Heavy Set of 3 Leg Stand Alternating Tabata x 16 (8 sets at each) Back Squats (empty barbell) Double-Unders

OPEN – PERFORMANCE – FITNESS “Farmer’s Tan” Teams of 3: same sex AMRAP 20: 200 Meter Farmers Carry (70’s/53’s) 75/50 Calorie Bike 200 Meter Farmers Carry (70’s/53’s) 75 Wallballs (20/14)

“Doce” Part 1 AMRAP 4: 27 Calorie Row 21 Power Cleans (155/105) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes “Doce” Part 2 AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes “Doce” Part 3 AMRAP 4:00 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20)

EMOM10 Power Snatch “Run Down” 4 Rounds: 15 Power Snatches (75/55)  30 Double Unders  200 Meter Run