(compare to 181024)
 

Warm up:
Cardio
Dynamics
 

Skill/Strength:
T2B & DB Snatch skill work
 

WOD: 16min AMRAP
Rx:
20 DB Snatch (50/35)
20’ O/H DB Lunge (L)
20 T2B
O/H DB Lunge (R)
Scaled:
20 DB Snatch (20/15)
20’ Lunge
20 T2P
O/H Lunge
Sport:
20 DB Snatch (75/50)
20’ O/H DB L...

Warm up:
Cardio
 

WOD: For time
Rx:
1000m Row
30/22 Cal Bike
300’ Dball carry (100/80)
30/22 Cal Bike
1000m Row
Scaled:
Dball carry (80/50)
Sport:
Dball carry (150/100)
 

Mobility:
Spine Roll
Ham Twist

 

(compare to 181017)
 

Warm up:
Obstacle Course
Kipping Pull-up skills
 

Skill/Strength:
6x3 Weighted Pull-up
 

WOD: 21, 15, 9 Reps for time
Rx:
Pull-ups
Box Jumps (24/20”)
*45 Double-unders after each round
Scaled:
Ring Rows
Box Jumps 12”
*45 Double-unders after each round
Spo...

***Normal Hours 11/11/19***

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive de...

Warm up:

Cardio

9:00am WOD: 100-80-60-40-20 reps for time in teams of 2, one person works while the other holds a sandbag (75/50), 5 burpee over bag penalty EACH if bag is dropped

Rx:

KB Swings (53/35)

Sit ups

Scaled:

KB Swings (35/25)

Sit ups

Sport:

KB Swings (70/53)

Toes to bar

**20 m...

**Special hours tomorrow due to construction- no 8:30am, 11:30am, 3:30pm and possibly 4:30pm- we will announce the status of the 4:30pm class tomorrow by 2pm.**

Warm Up:

Cardio

WOD:

For time, partitioned any way, 20min cap:

RX:

40 Ring Muscle Ups

80 Cal Row

120 Wallballs (20/14)

Scal...

Warm up:
Cardio
Dynamic Stretch
 

WOD: 6 rounds, start a round every 3 mins
RX:
20/15 cal bike
15 burpees
Scaled:
15/10 cal bike
10 burpees
Sport:
20/15 cal bike
20 burpees
 

Mobility:
Circle up

Warm up:
Cardio
Dynamic stretch
 

Skill/Strength:
Double under practice
 

WOD: For time
Rx:
100 Double Unders
50 DB Snatch (50/35)
25 Right Arm DB Suitcase Lunge (50/35)
25 Left Arm DB Suitcase Lunge (50/35)
50 DB Snatch (50/35)
100 Double Unders
Scaled:
Single unders
DB (35...

(compare to 181022)
 

Warm up:
Cardio
Shoulder Progressions
Barbell Warm up
Jerk Breakdown
 

Skill/Strength:
7x1+1 Pause Jerk + Jerk
Or
7x1 Jerk
 

WOD: 10-1 Reps for time
Rx:
Pull-ups
Push Press (135/95)
Scaled:
Ring Rows
Dumbbell Push Press
Sport:
C2B Pull-ups
Push Press (155...

Warm up:
Cardio
Barbell warm up
 

WOD: 4 rounds for time
Rx:
500m row
15 Box Jumps (24/20)
15 Front Squats (95/65)
Scaled:
300m run
15 Box Jumps (20/12)
Sport:
5 Rounds, strict 20 minute time cap
500m row
15 Box Jumps (24/20)
15 Front Squats (115/75)
 

Cashout:
Plank work
 

M...

Warm up:
Cardio
 

9:00am WOD: 30min AMRAP, Teams of 3
Rx:
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
50’ HS Walk (5 feet = 1 rep)
*While one person works, one person rows for max cals, third person rests. Athletes may switch however they would like. Score is total rep...

Warm up:
Trick or Treating
 

WOD: 3x6 minute AMRAPs w/ 3 min rest between, Teams of 2
Rx:
AMRAP #1)
31 cals on the Devil’s Tricycle
31 trick-or-treat bag lunges (53/35)
AMRAP #2)
31 cals on the Devil’s Tricycle
31 trick-or-treat bag swings (53/35)
AMRAP #3)
31 cals on the D...

(comare to 181019)
 

Warm up:
Cardio
Barbell Warm up
Power Clean Breakdown
 

Skill/Strength:
EMOMx10min
2 Power Cleans
 

WOD: For Max Reps
Rx:
3 Min AMRAP
9/6 Cal Bike
9 Power Cleans (115/80)
3 Min Rest
9/6 Cal Bike
7 Power Cleans (135/95)
3 Min Rest
9/6 Cal Bike
5 Power Clean...

(compare to 181015)
 

Warm up:
Cardio
Mobility
Barbell warm up
 

Skill/Strength:
5x5 Front Squats
 

WOD: 12min AMRAP
3, 6, 9, 12, etc
Thrusters
T2B
Cal Row
Rx: (95/65)
Scaled: Dumbbells
Sport: (115/75)
 

Mobility:
Circle-up