November 30, 2017

Remember the Christmas part tonight at 7:30.  We will do this week's drawings at the party.

A.  skill/strength

EMOM x8

*5 hang cleans, unbroken with good form 135/95 M115/75 (everyone, go heavier if this is easy for you)

B.

“FRAN”

21-15-9

*thrusters (95/65, M75/55)

*pull-ups

“L...

November 29, 2017

A.  skill (10 mins.)

**pick something to work on; ask trainer for suggestions if you’re not sure

B.

“ANNIE”

50-40-30-20-10

*DUs (3:1 SUs)

*sit-ups

C.  (optional)

3 rounds NFT

*20 up-side-down snow angels

*1/1TGUs

*20 hollow rocks

November 28, 2017

A. (Optional.  Do it if you think it will help you do better at part B., skip it if you think it will hinder you.)

2-3 rounds NFT

*7 squat jumps

*7 ring rows

B.  HOLIDAY OPEN WOD #2B

*500m row

Notes:

*You must set the counter to count backward from 500 to 0. Trainers need to...

November 27, 2017

weekly warm-up

*100m Row AFAP

*10 cossack squats

*100m Row AFAP

*2 Wall Walks

*100m Row AFAP

*20 DUs/SUs

Holiday Open WoD #2a

10 mins.

*establish 1RM STOH

Notes: 

*Score cards will be at the gym. 

*Movement standards will be on your card, make sure you understand everything before...

November 24, 2017

Today's schedule is 7am and 9am only.

A.  strength

*shoulder press 3-3-3

*20 cossack squats or 10 pistols

*push press 2-2-2

*20 cossack squats or 10 pistols

*jerk (push or split) 1-1-1

B.

21-15-9

*box overs 24/20 M20/14

*burpees

C. (optional – do it if you have time)

3 rounds NFT

*...

November 23, 2017

Happy Thanksgiving

Open 6:30am

Group WoD 8:00am - Do NOT be late!  

November 22, 2017

A.  skill – 8 mins.

*pick something to work on; ask trainer for suggestions if you’re not sure

B.

4 rounds, 3 mins. each

1st

*500m row

*AMRAP hollow rocks

2nd

*80 DUs (160 SUs)

*AMRAP supermans/back extensions

3rd

*500m row

*AMRAP hollow rocks

4th

**80 DUs (160 SUs)

*AMRAP supermans/...

November 21, 2017

A. strength

*bench press 3-3-3-3 (increase weight as able – bar must touch chest – spotters, do not touch bar unless lifter is in trouble)

B.

10-9-8-7-6-5-4-3-2-1 

*hang cleans 135-95 M115/75

*box overs 24/20 M20/14

November 20, 2017

weekly warm-up

*High Knees

*Toe Touches

*Burpee Broad Jumps

*10 Samson Lunges

*10 Hollow Rocks

*5-10 Chin-Ups

*lunge with elbow drop

HOLIDAY OPEN WOD #1

15 min. AMRAP

*50 DUs (100 SUs)

*40 KB swings 50/35 M45/30

*30 sit-ups

*20 goblet squats 50/35 M45/30

*10 deadlifts 155/115 M135/9...

November 17, 2017

Holiday Open starts Monday.  Sign up by today for an extra entry in the drawings.  We have great prizes to give away!!

A. skill/technique (10 mins)

*split jerk (if you struggle with this, have the trainer break it down for you)

B. 

3 mins.

*400m run (500m row if weathe...

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