Archive for November, 2015

2015 November 30 WOD

Posted: November 30, 2015 in Uncategorized
Strength

20 minutes to complete 5 sets of:
Power Clean 1.1.1.1 (You may rest a few seconds between each of the 4 singles)
3 Weighted Pull-ups

Metcon

Three rounds for time of:
10 Power Cleans (155/105)
10 Burpee Box Jumps (24/20)

2015 November 28 WOD

Posted: November 28, 2015 in Uncategorized

There will be only one WOD today at 9:00. No yoga and no 10:30. Please come see us at 9:00!

5 rounds of:
Against a 3 minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 3 minutes between rounds.

2015 November 27 WOD

Posted: November 27, 2015 in Uncategorized

One WOD today at 10:00…join us! We will only have one WOD tomorrow at 9:00, no yoga, no 10:30.

In teams of three, one working at a time, alternate movements, AMRAP 30 of:
5 Push-ups
10 Kettlebell Swings
15 Squats
200 Meter Run

2015 November 25 WOD

Posted: November 25, 2015 in Uncategorized

Today we will be open for classes at 5 and 6AM and again at 5 and 6PM. Everyone please come get one last WOD in before the Thanksgiving feast that is sure to impact your performance and productivity for the next few days! We are closed tomorrow and open for one WOD at 10AM on Friday and one WOD at 9AM on Saturday (no yoga, no 10:30).

Hero: “Omar”

For time:
10 Thrusters (95/65)
15 Bar-facing burpees
20 Thrusters
25 Bar-facing burpees
30 Thrusters
35 Bar-facing burpees

Post WOD

Count all of your blessings and let this community know something you’re thankful for!

Huge congrats to Kelly!

Posted: November 24, 2015 in Uncategorized

Kelly Martin from 6AM got her first pull-up yesterday! A major accomplishment that was hard earned. Be sure to congratulate her when you see her!

If you (or someone in your class that’s too proud to brag!) has anything cool to share, let us know! We love celebrating with you!

2015 November 24 WOD

Posted: November 24, 2015 in Uncategorized
Strength

15 minutes to build to heavy 3 rep Deadlift
*This is not necessarily a 3 rep max test day.
Most recent 3 rep max August 13, 2014

Metcon

In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest to Bar Pull-Ups
*65-70% of 3 rep from Strength session

2015 November 23 WOD

Posted: November 23, 2015 in Uncategorized
Strength

20 minutes to complete 4 sets of:
5 Push Press
5 Weighted Supinated-Grip Pull-Ups w/ 2 second descent
Compare 5 rep Push Press to October 30, 2015
Compare 3 rep Weighted Pull Up to October 27, 2015

Metcon

For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips

1 Wall Ball Shot
10 Ring Dips

2015 November 21 WOD

Posted: November 21, 2015 in Uncategorized
Good Times

In teams of two, with only one teammate working at a time, complete the following AFAP:
1200 Meter Run or Row
100 Dumbbell Ground to Overhead
200 Squats
100 Burpees
1200 Meter Run or Row

2015 November 20 WOD

Posted: November 20, 2015 in Uncategorized
Strength/Skill

20 minutes to complete
8 sets of 3 Position Snatch (High Hang, Hang, Full)
Compare to October 6 when we did the Hang + Full or April 23 when we did 3 position.

Metcon

Partner AMRAP 8
8 Deadlifts (225/155)
8 Burpee Box Jump Overs (24/20)
Alternate complete rounds.

2015 November 19 WOD

Posted: November 19, 2015 in Uncategorized
Strength

25 minutes to complete 5 sets of:
5 Dumbbell Shoulder Press
100 meter Farmer’s Carry

Metcon

AMRAP 4
4 Strict Pull-Ups
8 Push Presses (95/65)
Rest 4 minutes and then . . .
AMRAP 4
15 Kettlebell Swings (72/53)
15 Push-Ups