WOD

Monday 11.17.2014 WOD

AMRAP 5: 10 Barbell Facing Burpees 15 Thrusters (95/65) 20 Pull-Ups At the 5:00 Mark: For Time 25 Overhead Squats (95/65) 75 Double-Unders 25 Calorie Row 75 Double-Unders 25 Overhead Squats (95/65)

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Saturday 11.15.2014 WOD

“Fireball” Teams of 3 AMRAP 20: 9 Calorie Row 9 Box Jump Overs (20) 9 Thrusters (95/65) One Person completes the entire round before the next can go

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Friday 11.14.2014 WOD

AMRAP 20: 20 Box Jumps (24/20) 20 Pull-Ups 20 Kettlebell Swings (53/35) 20 Font Rack Lunges (95/65) 20 Toes-to-bar 20 Push Press (95/65) 20 Supermans 20 Wallballs (20/14) 20 Burpees 20 Calorie Row

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Thursday 11.13.2014 WOD

Power Snatch Build to a Heavy Single 30 Snatches @ 65% of the Power Snatch

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Wednesday 11.12.2014 WOD

On the Minute x 30 5 rds Min 1: Max Burpees Min 2: Max Cals on Assault Bike Min 3: Max Abmat Sit ups Min 4: 200m Run Min 5: Max Air Squats Min 6: Max Cals on Rower

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Tuesday 11.11.2014 Honor our Veterans

About “Armistice” — Veterans Day WOD On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11-based rep scheme represents the rich history of Veterans Day. The …

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Monday 11.10.2014 WOD

1000m Row followed by 6 RFT of: 9 Pull-Ups 9 Kettlebell swings (53/35) 9 Front Squats (135/95)

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10.7.2014 Barbells for Boobs Team WOD

Barbells for Boobs Teams of 2 3 RFT 10 Clean and Jerks each 135/95# 50 Wall balls divided 20/14#

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Friday 10.6.2014 WOD

“Schlitz” 4 RFT: 400m Run 4 Muscle ups 40 Double unders

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Thursday 10.5.2014 Lurong Paleo Challenge

“THE TRIPLET RETEST” 11 Minute AMRAP:Ascending Ladder (3, 6, 9, 12, 15, 18…) Level III Wall Balls- 20/14 lbs with a 10/9′ target Box Jumps- 24/20″ Deadlifts- 115/75 lbs Level II – 14/10# to 10/9′ – 20/16″ – 105/65# Level l – MedBall Cleans 14/10# – 16/12″ – 95/55# Score is total number of reps

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