Wed. Dec. 1

Class will begin ON TIME!

Warm Up:
Burgener Warm Up

15 Min AMRAP:
5 Squat Cleans (95/65) (from the ground)
10 Push Ups
15 KB Swings (53/35)

VIDEO

Tues. Nov. 29

Deadlift
3-3-3-3-3
Spend 15 Minutes To Find Your 3RM

then

3 Rounds:

Row 500m
rest 2 min (or as long as it takes for partner if you're sharing a rower)

Record best time.

Mon. Nov. 29

15,12,9,12,15 of:
Thrusters (65/45)*
Pull Ups**
Burpees***

*your thrusters will not count if you do not both go below parallel on the front squat, an if you do not lock out the bar over the spine with head through the hole.

**your pull ups will not count if you do not get your chin over the bar and reach full extension at the bottom.

***your burpees will not count if you do not go completely flat on the ground or jump and clap at the top.

Fri. Nov. 26

21,15,9 of:

KB Swings (53/35)
ABMAT
Jumping Squats

*Between each round,
Burpee-Broad Jump 30m
Sprint 100m

Congrats!

Congratulations to Chris Everett and his long-suffering Wife
on the birth of their first child:

Iris Ruthmary Everett, 8 lbs. 1 oz.
at 6:19pm, Nov. 22.

Sleep tight young man.

Wed. Nov. 24

GOAT WOD!!!
Come in and find out.
_________________________

We'll be only having class at 6am and 11:30am Wed.
Closed Thursday
10am class on both Friday and Saturday.

Tues. Nov. 23

4 RFT:

10 Deadlift (185/135)
100 Suicide Shuttle (cones every 25m)
20 Push Ups

Mon. Nov. 22

http://www.youtube.com/watch?v=uQITWbAaDx0


Warm-up/stretch - at a minimum:
1 minute saigon stretch
1 min each stretch, each leg on the couch stretch (4 mins total)
5 rotations each direction, each leg hip flexion exercise (x2)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Go to www.mobilitywod.com and start working on your grody joints and nasty tissues. Cultivate greatness and be a better athlete

Sat. Nov. 20

As a team, accomplish:
280 burpees
420 situps
560 walking lunges

Then, move the following equipment as quickly and efficiently as possible 800m:
1 tire
1 uneven bar; 90lbs on one side, 45lbs on the other
1 heavy bag
1 ruck sack weighing 90lbs
2 70lb kettlebells
1 53lb kettlebell

Limitations:
the tire can't be rolled
there can only be two people carrying the bar
there can't be more than 10m from first person to last person
anyone not carrying equipment is carrying someone else

Then, as a team accomplish:
280 burpees
420 situps
560 walking lunges

Fri. Nov. 19

Sprint 100m
50 Air Squats
Sprint 100m
40 KB Swings (53/35)
Sprint 100m
30 Push Ups
Sprint 100m
20 Lateral Jumps (over cone)
200m Waiter's Walk (53/35)

Thursday Nov. 18

"THAT WOMAN OF ILL REPUTE"

21 burpee
Deadlift X 3 (80 percent of 1 RM)
21 body row
Deadlift X 3
21 plate press, 45/25
Deadlift X 3
21 box jump
Deadlift X 3
21 sit-up
Deadlift X 3

Wed. Nov. 17

21,15,9:

Push Press (95/65)
Toes to Bar
KB Swings (53/35)

Tues. Nov. 16

20 Min AMRAP:

10 Dumbell Hang Power Cleans (Left Arm) (35/20)
10 Forward Lunges
10 DB HPCs (Right Arm)
10 Backward Lunges
*Carry the dumbell with you at all times, if you drop it it's a 5 burpee penalty. Pick it back up immediately after the burpees or keep burpeeing. Have fun.

Mon. Nov. 15

5 RFT:

10 KB SDHP(53/35)
10 Med Ball push press (20/10)
10 Pull-ups
10 Burpees

Fri. Nov. 12

Open Gym:

Grab a coach and get help on anything you need to work on.

Do a wod you missed, or let us help you find one to do.

Thurs. Nov. 11

"ROY"
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Five rounds

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Happy Veteran's Day! Thank You For Your Service!

Wed. Nov. 10

3 RFT:

Run 800m
20 Push Ups
20 Jumping Squats

Tues. Nov. 9

Deadlift
5-5-5
* Take 90% of your 1 RM, that will be your "working max."
Do:
5 @ 65% of working max
5 @ 75%
5 or more at 85%

then

7 Min AMRAP:
KB Swings (53/35)

Mon. Nov. 8

3 RFT:

30 KB Clean & Jerks (53/35)
30 KB Around the World (30 each direction)
30 KB SDHP

Sat. Nov. 6

Teams of 3:

One person works at a time:

10 Burpees to start, 10 burpees between each of the following:

50 Reps of:
Deadlift (135/95)
KB Swings (53/35)
Pull Ups
Box Jumps
Tire Sledge
DB Thrusters

Finish with 10 burpees

Fri. Nov. 5

Warm Up - Run 800m

then

5 RFT:

10 Pull Ups
10 Push Ups
10 Squats
10 Tuck Jumps

Thurs. Nov. 4

Front Squat
5-5-5-5-5
Start with 65% of your 1RM, then go up by 5 lbs every set.

then

10 Min AMRAP:
20 Lunges (total)
20 ABMAT

Wed. Nov. 3

4 RFT:

15 Dumbell Push Press (40/20)
15 Deadlift (135/95)

Tues. Nov. 2

21,15,9 of:

Overhead Squats (65/45)
Burpees