Monday

Monday

Pre WOD For quality, not time 100 perfect pushups Workout of the Day 11/30/2015 2 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

Friday

Workout of the Day 11/27/2015 Tabata -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

Thanksgiving Day

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

Tuesday

Tuesday

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

Monday

Monday

Pre WOD 4 rounds, not for time Weighted Good Morning10 reps GHD Sit ups10-15 reps Workout of the Day 11/23/2015 5 rounds for time 25/20 calorie row 20 wall ball shots (#20/#14)(10’/9′) 15 ring pushups

Thursday

Thursday

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

Tuesday

Tuesday

Pre WOD Press8 X 3 Workout of the Day 11/17/2015 For 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)