Monday

Nov 30, 2015

Pre WOD For quality, not time 100 perfect pushups Workout of the Day 11/30/20152 rounds for time 1000 meter row 20 knees to elbows 50 double unders 30 V ups 25 kettlebell swings (24kg/16kg) 40 abmat situps


Friday

Nov 27, 2015

Workout of the Day 11/27/2015Tabata -KB swings -Goblet squats 1:00 rest -Ice Skaters -Pushups 1:00 rest -MB cleans -MB mountain climbers 1:00 rest -Jumping lunges -Plank twist


Thanksgiving Day

Nov 26, 2015

Workout of the Day "Beast 12"For time 25 walking lunges 20 pullups 50 box jumps 20 double unders 25 ring dips 20 knees to elbows 30 kettlebell swings (24/16) 30 abmat situps 30 dumbbell hang squat cleans 25 back extensions 30 wall ball shots 3 rope climbs


Wednesday

Nov 25, 2015

Pre WOD Bench Press5 X 5 Workout of the Day 11/25/201530 Man Makers for time (#40/#25)


Tuesday

Nov 24, 2015

Pre WOD Every minute on the minute for 10 minutes, complete.. Clean and Jerk2 reps Workout of the Day 11/24/2015In 12 minutes, ascend as far as possible 1 pullup 1 burpee 2 PU's 2 burpees 3/3.4/4 etc....


Monday

Nov 23, 2015

Pre WOD 4 rounds, not for time Weighted Good Morning10 reps GHD Sit ups10-15 reps Workout of the Day 11/23/20155 rounds for time 25/20 calorie row 20 wall ball shots (#20/#14)(10'/9') 15 ring pushups


Friday

Nov 20, 2015

Pre WOD For quality, not time 10-9-8-7-6-5-4-3-2-1 Strict pullups Strict ring dips Workout of the Day 11/20/2015For time 30 Curtis P's (#115/#75)


Thursday

Nov 19, 2015

Pre WOD Every minute on the minute for 10 minutes complete... Power Snatch1 rep Snatch Balance1 rep Overhead Squat1 rep Workout of the Day 11/19/2015For time 50 burpee box jumps (24'/20') Every minute on the minute complete 5 deadlifts (#225/#155) Start with deadlifts


Wednesday

Nov 18, 2015

Pre WOD Front Squat5 X 5 Workout of the Day 11/18/20155 rounds 3:00 AMRAP 6 DB weighted box step overs (#30/#20) 12 jumping squats 24 double unders 1:00 rest


Tuesday

Nov 17, 2015

Pre WOD Press8 X 3 Workout of the Day 11/17/2015For time 21-18-15-12-9-6-3 Row for calories Wall ball shots (#20/#14)(10'/9') Russian twist with med ball (L+R=1)


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