Friday, November 13th

Lift:

Press 2-2-2-2

WOD:
21 Shoulder press 95/55
21 24" box jumps (Lvl 2 30")
21 Kettlebell swings 1.5 pood/1 pood (Lvl 2 2 pood/1.5 pood)
15 Push press 115/75 (Lvl 2 135/85)
15 24" box jumps (Lvl 2 30")
15 Kettlebell swings 1.5 pood/ 1 pood (Lvl 2 2 pood/1.5 pood)
9 Push Jerk 135/95 (Lvl 2 155/105)
9 24 " box jumps (Lvl 2 30")
9 Kettlebell swings 2 pood/1.5 pood (Lvl 2 2 pood/1.5 pood)

Athlete must load their own barbell with correct weight.
Weights will be staged next to the rack prior to starting the WOD.

Post weight and time to comments.

Thursday, November 12th

Lift:

Hang Power Clean 3-2-2-2-1-1-1-1

WOD:
3 rounds for time of:
10 Squat clean thrusters 95/65 (lvl 2 135/95)
10 burpees (lvl 2 must touch the pull up bars w/ both hands that the wall ball targets are attached to. Girls touch the opposing side under the flying pull ups)
10 CTB pull ups (Clapping Pull Ups for lvl 2)

Post weight and time to comments.

Wednesday, November 11th

Lift:
Deadlift 5

WOD:
Mr Joshua for 3rds
Run 400m
30 GHD situps
15 Deadlift at 250/175 

Post weight and time to comments.

Tuesday , November 10th

Lift:
Squat 3-3-3

WOD:
4 rounds for time of:
8 Power Snatch @ 95/65 (Lvl 2 135/95)
Row 250m

Post weight and time to comments
    

Monday, November 9th

Lift: 
Bench 3-3-3

WOD:
15 Rounds for time:
2 Bench @ 3/4 body weight men and 1/2 body weight women. 
    (lvl 2 BW-men and 3/4 BW-women)
2 Muscle ups

Post weight and time to mods

Friday, November 6th

WOD:

800 meter run
40 Pick it Up and Put it Overhead (105 lbs men/75 lbs women)
800 meter run

Weight must start from the floor and reach full lock out overhead for each rep, you choose how to get it there.

 

Post time to comments.
 

Thursday, November 5th

WOD:

5 rounds of max effort of 30:20 (30 seconds on 20 seconds off/rest):

1 round consists of:
30 sec max rep 225/155 DL, rest 20 sec
30 sec max rep box jump (24"), rest 20 sec
30 sec max reps of GHDSU (Glute Ham Developer Sit ups), rest 20 sec
30 sec max row for Calories, rest 20 sec

 

Score is total number of reps plus total number of calories on the rower. You can start at any exercise (run like fight gone bad).

 

Post total to comments.
 

Wednesday, November 4th

WOD:

“Kelly”

5 rounds for time of

400 meter run

30 box jumps (24” box)

30 wall ball (20 lb men/14 lb women)

 

Post time to comments.
 

Tuesday, November 3rd

WOD:

AMRAP in 20 minutes of

Farmers Walk down and back the length of the gym 25 lb dumbbells (level 1) 25 lb plates (level 2)

10 Sumo Deadlift High Pull (55 lbs women/75 lbs men)

15 Kettlebell Swings (1 pood women/1.5 pood men)

20 Pull-ups

Post total rounds to comments.
 

Monday, November 2nd

WOD: 
Level 1 = 3rds or Level 2 = 5rds,
for time of
1 rope climb without feet
5 hand stand push ups
10 toes to bar
15 burpees
20 medicine ball cleans (20lb men/14lb women)

Post time to comments.