Month: November 2019

Saturday, November 30, 2019

CF Jenks
“Battle of Bedlam WOD” by DB
4min AMRAP:
-200m Run (buy-in)
Then
-10 Deadlifts 165/115lbs (135/95lbs for 50 and over = as RXd)
-7 Hand Release Push-Ups
2 min Rest
4min AMRAP of:
-14 WallBalls 20/14lbs 10/9’ (20/10lbs 9’ for 50 and over = as RXd)
-10 T2B
2min Rest/Decrease weight
4min AMRAP of:
-200m Run (buy-in)
Then
-10 Hang Power Cleans 95/65lbs (75/55lbs for 50 and over = as RXd)
-7 Thrusters 95/65lbs (75/55lbs for 50 and over = as RXd)
 
2min Rest
4min AMRAP of:
-17 KBS 55/35lbs (45/25lbs for 50 and over = as RXd)
-13 Box Jumps 24/20” (50 and over 20” Step-Ups or Jumps = as RXd)
2 min Rest
4min AMRAP:
-10 Ground to Overhead 95/65lbs (75/55lbs for 50 and over = as RXd)
-6 Over the Bar Burpees
*Score is total reps.

Friday, November 29, 2019

“The Miracle Miles” by DB
-400m RUN
rest 1 min
-200m RUN
rest 1 min
-400m RUN
rest 1 min
-200m RUN
rest 1 min
-400m RUN
rest 1 min
-400m ROW
rest 1 min
-200m ROW
rest 1 min
-400m ROW
rest 1 min
-200m ROW
rest 1 min
-400m ROW
rest 1 min
3 RFT:
-12 T2B
-12 Snatch 95/65 RX+ 115/75 MRX 75/55
-12 OHS
-6 Over Bar Burpees
**Athletes choice to start with Run or Row**

Thanksgiving Schedule is as follows:

Friday, November 29th: 8:00am and 9:30am classes offered, all other classes are canceled.

Wednesday, November 27, 2019

DBs 5×5 E5MOM
Each 5min For Time:
-400m Run – Row or 1km A-Bike
-15 KBS 24/16kgs RX+ 32/24 MRX 20/12
-10 KB Goblet Step-Ups 24/20″ MRX 20/18″
Rest Remainder Of Time
-400m Run – Row or 1km A-Bike
-15 Thrusters 95/65 RX+115/75 MRX 75/55
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run – Row or 1km A-Bike
-15 Hang Pwr Snatch 115/75 RX+135/95
-10 OHS MRX 95/65
 
Rest Remainder Of Time Add Wt
-400m Run – Row or 1km A-Bike
-15 Jerks 135/95 RX+165/115 MRX 115/75
-10 Bar Muscle-Ups or 10 Burpee Pull-Ups
Rest Remainder Of Time Add Wt
-400m Run – Row or 1km A-Bike
-15 Deads 225/155 RX+255/175 MRX155/115
-10 Burpee Box Jumps 24/20″ MRX 20/18″

 

Thanksgiving Schedule is as follows:

Wednesday, November 27th:  6:30pm class is canceled

Thursday, November 28th: (Thanksgiving Day):  Closed

Friday, November 29th: 8:00am and 9:30am classes offered, all other classes are canceled.

Tuesday, November 26, 2019

For Time: 
– 21 SumoDeadlifts 225/155 MRX 185/125
– 21 HSPU MRX 2/4″ Rise
– 600m Row – Run or 1.5km A-Bike
– 15 SumoDeadlifts
– 15 HSPU MRX 2/4″ Rise
– 400m Run – Row or 1km A-Bike
– 9 SumoDeadlifts
– 9 HSPU MRX 2/4″ Rise
– 200m Row – Run or 0.5km A-Bike

Thanksgiving Schedule is as follows:

Wednesday, November 27th:  6:30pm class is canceled

Thursday, November 28th: (Thanksgiving Day):  Closed

Friday, November 29th: 8:00am and 9:30am classes offered, all other classes are canceled.

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