November 2012

MAX EFFORTFront Squat 3,3,3+ WOD5 rounds for time of:Run 200m5 thrusters 135/95lb10 pull ups Post loads and times to comments…. Post Paleo recipes as well.

WODAMRAP in 10 minutes of: 10 supermans (with bumper)10 Grasshoppers10 V-ups Every minute on the minute you must stop whatever exercise you are doing and complete 5 burpees before you can continue with the workout… note: the workout will start with 5 burpees. Then we will do MOBILITY!! Post thoughts and pains to comments…..

Get ready for the next challenge to be posted December 1st. In the beginning of the year we wrote a list of goals that we wanted to complete by years end…. Where are you on completing those goals?? Also start thinking about what you want to conquer next year. Active Warm-up:Agility drills x3Row 150m with

Skill Development: Clean & Jerk “Gwen“ Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. To do this as “Rx” you must complete the WOD with the weight you started

This is an old video that I have posted before, but it is a good one. MAX EFFROTOverhead Squat 3,3,3, WOD21-15-9 rep rounds for time of:Squat Snatch 75/50lbL-Pull ups. Post loads and times to comments….

POST TURKEY WOD!!!! Hours are 10,11, noon, and 1pm classes. NOTE: I am expecting the 10am class to be busy, so we may be running heats due to space. WOD:Run 400m20 Kettlebell swings 70/55lb30 grasshoppersRun 400m20 Kettlebell swings 70/55lb30 Pull ups Run 400m20 Kettlebell swings 70/55lb30 Walking Lunges Run 400m20 Kettlebell swings 70/55lb30 burpeesRun 400m

CLASSES ON “Black Friday” will be as follows:(Start times) 10am, 11am, Noon, and 1pm. MAX EFFORTDeadlift 3,3,3+Box Jump 3,3,3 At 85% of max height WODFor time complete the following:21 Power cleans 115/80lb30 Double UndersRun 400m15 Power cleans 115/80lb20 Double UndersRun 400m9 Power cleans 115/80lb10 Double UndersRun 400m Post times and loads to comments…. ……

There will not be any classes on Thanksgiving. There will be classes on Friday the day after, but hours will be limited. Please post in comments what hours if any are suitable for you. i.e. 1-3pm or 11am-1pm or all day? MAX EFFORTShoulder press 3,3,3+Push PressPush Jerk WOD21 Kettlebell Snatches 55/35 Right Arm21 Kettlebell Snatches 55/35

MAX EFFORT/WOD It may look easy on paper but…. 5 Rounds for max reps of (there is no time limit)The workout is scored by total amount of repetitions completed. Back Squat (Body weight)Push ups* (read rules of push ups!!)Pull upsRest as needed between rounds. * Push ups: Your feet will be on a 45lb bumper,

TEAM WOD 10am!!! TEAM WOD 10am!!!!! TEAM WOD 10am!!! TEAM WOD 10am!!!!!