Month

November 2017
Pre WOD Back squat 5 X 6 Workout of the Day 5 rounds for time 20/15 calorie row 10 clapping pushups 10 DB weighted step ups (#30/#20)(24″/20″)  
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Pre WOD Pistols 4 X 8 Workout of the Day “Nate” 20 minutes as many rounds as possible 2 muscle ups 4 handstand pushups 8 kettlebell swings (32kg/24kg)
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Pre WOD Press 3 X 5 Push press 3 X 3 Workout of the Day For time 42-30-18 Wall ball shots (#20/#14) Kettlebell weighted situps (12kg/8kg)  
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Pre WOD Every minute on the minute for 10 minutes Even: 1:00 plank hold Odd: 2 deadlifts Workout of the Day 15 minutes as many rounds as possible 10 knees to elbows 7 burpees 4 manmakers (#40/#25)
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Pre WOD Dumbbell thruster 5 X 5 Workout of the Day 7 rounds 2:00 AMRAP 7 power cleans (#135/#95) 7 pullups 1:00 rest
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Pre WOD Bench Press 5-5-3-3-1-1 Workout of the Day Happy 242 Birthday to the United States Marine Corps 1110 seconds (18.5 min) as many rounds as possible 17 box jumps (24″/20″) 75 double unders 242 meter row  
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Pre WOD Every minute on the minute 10 minutes 1 snatch Workout of the Day “Nasty Girls” 50 squats 7 muscle ups 10 hang power cleans (#135/#95)    
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Pre WOD  Every minute on the minute 21 minutes 1st min: 7 strict press 2nd min: 7 weighted or strict pullups .3rd min: rest Workout of the Day 12 minutes as many rounds as possible 8 kettlebell swings (32kg/24kg) 8 knee to opposite elbow 8 ring dips
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Pre WOD Every 3 minutes on the minute for 15 minutes 5 front squats Workout of the Day 5 rounds 3:00 20/15 calorie row 15 wall ball shots (#20/#14) AMRAP burpees 1:00 rest *score total burpees
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Pre WOD KB weighted overhead stepups 5 X 10 (5R/5L) Workout of the Day 15 minutes as many rounds as possible 10 deadlifts (#225/#155) 20 pushups 30 double unders
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