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WOD: Saturday 11/17/18

WOD: Saturday 11/17/18

“Iron Fist”
Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calorie Row
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

**THANKSGIVING HOURS**
11/21 No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only

WOD: Friday 11/16/18

WOD: Friday 11/16/18

“Cover Girl”
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds “Cindy”

**THANKSGIVING HOURS**
11/21 No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only

WOD: Thursday 11/15/18

WOD: Thursday 11/15/18

Pausing Power Clean
Build to a Heavy Pause 2 sec at knee

“20 for 7”
AMRAP 7:
20 Double Unders, 1 Power Clean (135/95)
20 Double Unders, 2 Power Cleans (135/95)
20 Double Unders, 3 Power Cleans (135/95)
….
Up by (1) Power Clean Until Finish

**THANKSGIVING HOURS**
11/21 No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only

WOD: Wednesday 11/14/18

WOD: Wednesday 11/14/18

“Wrecking Crew”
Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Weighted Run
200 Meter Run
40/30 Calorie Row

**THANKSGIVING HOURS**
11/21 No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only

WOD: Tuesday 11/13/18

WOD: Tuesday 11/13/18

“Stick Up”
AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Row

**THANKSGIVING HOURS**
11/21 No 5pm class
11/22 Thanksgiving – closed
11/23 8am and 9am only

WOD: Monday 11/12/18

WOD: Monday 11/12/18

“Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

WOD: Sunday 11/11/18

WOD: Sunday 11/11/18

“Right Hook”
AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups

WOD: Saturday 11/10/18

WOD: Saturday 11/10/18

“Overalls”
AMRAP 20:
30 Power Snatches (75/55)
200 Meter Run
30 Thrusters (75/55)
200 Meter Run
30 Clean and Jerks (75/55)
200 Meter Run

*Split reps anyway, runs are together

WOD: Friday 11/9/18

WOD: Friday 11/9/18

“Designated Driver”
Teams of 3
3 Rounds:
4 Minute Row for Calories
3 Minute Pullups
2 Minute Burpees Over Rower

WOD: Tuesday 11/6/18

WOD: Tuesday 11/6/18

Hang Power Clean
Build to a Heavy set of 3

“Hangman”
For Time:
21 Hang Power Cleans (115/80)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (115/80)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (115/80)
9 Lateral Barbell Burpees
50 Double Unders

WOD: Sunday 11/4/18

WOD: Sunday 11/4/18

“Rough Rider”
AMRAP 10:
Row for Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell: (50/35)

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