Month

November 2014
Workout of the Day Saturday In teams of 3, complete the following, one teammate at each station 3 rounds 7:00 Row for calories AMRAP dumbbell squat clean thruster (#30/#15) AMRAP single unders 2:00 rest   First round, teammates switch every 20 calories, scoring only DBSC’s and SU’s.   Second round, teammates switch every 150 single...
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Workout of the Day Friday 14 minutes as many rounds as possible 3 power snatch (#75/#45) 6 overhead squats 9 toes to bar
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Workout of the Day Thursday For time 10-9-8-7-6-5-4-3-2-1 Power clean (#135/#85) Strict pullups
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Pre WOD 5 rounds, not for time Workout of the Day Wednesday 4 rounds 1:00 row for max cal 1:00 rest 1:00 amrap 10 meter shuttle sprints 1:00 rest 1:00 amrap burpees 1:00 rest
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Workout of the Day Tuesday Veteran’s Day Hero WOD “Morrison” For time 50-40-30-20-10 Wall ball shots (#20/#14)(10’/9′) Box jumps (24″/20″) Kettlebell swings (24kg/16kg)  
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Pre WOD 5 rounds not for time Workout of the Day Monday 15 minutes as many rounds as possible 5 pullups 10 jumping lunges 15 abmat situps
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Workout of the Day Saturday 25 minutes as many rounds as possible 400 meter run with med ball (#20/#14) 20 wall ball shots 15 med ball press 10 lateral jumps over med ball 5 med ball pushups  
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Pre WOD Every minute on the minute complete…  Workout of the Day Friday 12 minutes as many rounds as possible 50 double unders 10 clapping pushups  
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Workout of the Day Thursday For time 750 meter row 21 push press (#95/#65) 21 box jumps (24″/20″) 500 meter row 15 push press 15 box jumps 250 meter row 9 push press 9 box jumps  
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Pre WOD 5 rounds for quality Workout of the Day Wednesday 14 minutes as many rounds as possible 10 kettlebell snatches R arm (24kg/16kg) 10 meter broad jump 10 KB snatch L arm 10 meter broad jump
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