10 --> 1

shoulder to overhead 105/75
kb swings 70/53
20 double unders every round

21-15-9
Deadlifts 225/185
Ring dips

T-- thrusters 95/65 x 5
H-- hand release push ups x 10
A-- abmat sit ups x 15
N-- ninety second plank
K-- knees to elbows x 5
S-- shoulder to overhead 95/65 x 10
G-- goblet squats 53/35 x 15
I-- inverted push ups (handstand push ups) x 5
V-- v-up x10
I-- incline push ups x15
N-- ninety m run x 4.44
G-- ground to shoulder (power clean) 95/65 x t

10 hang cleans 115/75
8 Burpee box jumps
6 toes to bar
4 hand stand push-ups
20 double unders

4 rounds for time

Then

1 minute chin over the bar hold

8 CTB pullups
10 goblet squats 70/53
12 walking lunges with kb
14 wall balls

5 rounds

15 deadlifts 135/95
10 power snatches 135/95
5 overhead squats135/95

3 rounds for time

Thanksgiving Week Hours

We will be open regular hours this week with the exception of Thursday--closed for Thanksgiving! No kids classes this week!
5-6am M T W F
8-10am M W F
5-7pm M T W F

Thanks!!

We are doing a workout at 10:00 tomorrow if anyone is interested.

20 back squats 95/65
20 ttb
16 bs
16 ttb
12 bs
12 ttb
8 bs
8 ttb
4 bs
4 ttb
Run 400 meters
4 burpees
4 front rack lunges 95/65
8 burpees
8 front rack lunges
12 burpees
12 front rack lunges
16 burpees
16 front rack lunges
20 burpees
20 front rack lunges

Partner WOD

Partner one holds 225/185 off the ground (think deadlift)
While partner two does 50 double unders
Then partners alternate snatches 95/65, each partner completing 10
Then partner two holds 225/185 off the ground
while partner one does 50 double unders
Then partners alternate snatches 95/65, Each partner completing 10

All this for time

6 CTB pullups
8 Russian kb swings 70/53
10 box jump overs

6 rounds for time

Then

100 double unders for time

12.1

AMRAP 7 min.

burpees

*if you are new to this, try to break 60
*if you have done this for a minute, try to break 100
*if you are a firebreather, try to break 130

As Many Rounds And Reps As Possible in 10 Minutes

5 shoulder to overhead 115/75
10 deadlifts 115/75
15 box jumps 24/20

Back squats

4 sets of 2-3 reps

pr!

then

30 pull ups

21 squat cleans 95/65

30 hr push ups

15 squat cleans 115/75

30 toes to bar

9 squat cleans 135/95

one round for time

*use one bar, add weight as you progress

100 double unders
50 wall balls
25 dead lifts 185/135

2 rounds

15 minutes to work up to a one rep max power clean

then....

3 minute AMRAP sit ups
*rest 60 seconds
3 minute AMRAP thrusters 95/65
*rest 60 seconds
500 meter row for time

Every Minute on the Minute
21 minutes
1st minute=7 pull ups
2nd minute=14 front rack reverse lunges 95/65
3rd minute= 10 burpess+10 double unders
(so on for a total of 7 rounds of this series)
*if you don't finish a set, start at the top of the minute with the next movement

Sorry about the viewing issues on today's post--I think I have it fixed.

Happy wodding!

1 rope climb
then
3 rounds
9 power cleans 135/95
9 box jumps 30/24
12 minute time cap

then

1 rope climb
then
3 rounds
9 shoulder to overhead
9 pull ups
12 minute time cap

21-15-9
HSPU
Front Squats 135/95#
Bar Facing Burpees

6 dead lift 225/185
8 ring dips
10 burpees onto a 45 lb plate

7 rounds

"Annie"

50-40-30-20-10

Double unders

Situps

EMOM for as long as possible

EMOM

Minute 0-5

3 thruster 95/65
3 wall balls 20/15

Minute 6-10

6 thrusters 95/65
6 wall balls 20/15

Then every two minutes:

Minute 11-13-15

9 thrusters 115/85
9 wall balls 20/15 to 11 foot mark

Minute 17-19-21

12 thrusters 115/85
12 wall balls 20/15 to 11 foot mark

This workout continues until you don't finish a round in the required time. Your score is the total number of reps completed.

Okay guys, I'm going to take a chance on the afternoon group being able to run.  So, here's the workout.  If it's too cold in the morning to run, row 400 meters instead.


Run 400 meters
3 Squat cleans  135/95

Then: 2 rounds of Cindy

5 pullups
10 pushups
15 airsquats

Do the whole thing 4 rounds for time.

There is a 22 minute time cap on this workout.

10 HR Pushups
20 KB Swings 53/35
25 Ab Mat situps

5 rounds for time

Then:

4 x Bent over barbell rows - sets of 3 HEAVY
4 x Weighted Ring Dips - sets of 3-5