November 2015

Wednesday 151125

There will be a 5:00 AM, 6:00 AM, 9:30 AM & 12:00 PM class offered today.  All other classes are canceled.

WOD # 1

Row 1min Max Calories

REST 1min

Row 1min Max Calories

**Score is total calories from both rows

WOD #2

7min AMRAP:

42 Double-Unders

7 SDHP 95/65 RX+ 135/95 55+ 75/55

7 Push Press (not Jerks) 95/65 RX+ 135/95 55+ 75/55

REST exactly 3min

WOD # 3

Row 2min Max Calories

**Compare Score to total from both WOD #1 rows

Post score for each WOD to responses.

Holiday Hours:

Wednesday, November 25th:  5:00 AM, 6:00 AM, 9:30 AM & 12:00 PM.  All other classes are canceled.

Thursday, November 26th:  Closed.  Happy Thanksgiving!

Friday, November 27th:   9:00 AM & 10:00 AM.  All other classes are canceled.

Saturday, November 28th: 9:00 AM, 10:00 AM.

Tuesday 151124

Sprint Rounds(running focused WOD)

3min AMRAP:

Run 400m to max Hang Power Clean 95/65

Rest 2min

3min AMRAP:

Run 400m to max Sit-Ups ab-mat anchored

Rest 2min

3min AMRAP:

Run 400m to max Hang Power Clean 95/65

Rest 2min

3min AMRAP:

Run 400m to max Sit-Ups ab-mat anchored

**Score = Total reps from all AMRAPs

*Scale run distance if over 2:30 to finish 400m

Rest Exactly 2min

“FINISHER”

1min Max Over Bar Burpees

Rest 1min

Max Time High Plank Hold

Post results to responses.

Holiday Hours:

Wednesday, November 25th:  5:00 AM, 6:00 AM, 9:30 AM & 12:00 PM.  All other classes are canceled.

Thursday, November 26th:  Closed.  Happy Thanksgiving!

Friday, November 27th:   9:00 AM & 10:00 AM.  All other classes are canceled.

Saturday, November 28th: 9:00 AM, 10:00 AM.

Monday 151123

16min AMRAP:

1 MU (rings or bar) or 1 C2B Pull-Up or 1 Pull-Up or 1 Ring Row

1 Deficit Strict HSPU 6/4″ or 1 Strict HSPU or 1 HSPU or 1 Strict Push-Up

1 OH Lunge 155/105 or 135/95 or 115/80 or 95/65 or 75/55

2 MUs (rings or bar) or 2 C2B Pull-Ups or 2 Pull-Ups or 2 Ring Rows

2 Deficit Strict HSPU 6/4″ or 2 Strict HSPUs or 2 HSPUs or 1 Strict Push-Ups

2 OH Lunges (alt legs) 155/105 or 135/95 or 115/80 or 95/65 or 75/55

3,3,3 – 4,4,4 – 5,5,5 – 6,6,6 – 7,7,7 – 8… 9… continue pattern

**Start with your hardest/most challenging moves/wt then athlete can adjust as needed/once failure sets in i.e. can no longer MU adjust to C2B or no longer strict HSPU go to kip

Post rounds and reps to responses.

Holiday Hours:

Wednesday, November 25th:  5:00 AM, 6:00 AM, 9:30 AM & 12:00 PM.  All other classes are canceled.

Thursday, November 26th:  Closed.  Happy Thanksgiving!

Friday, November 27th:  9:00 AM & 10:00 AM.  All other classes are canceled.

Saturday, November 28th: 9:00 AM, 10:00 AM.

Sunday 151122

Rest day

Saturday 151121

16min AMRAP:

3 Power Cleans 165/115 RX+ 205/140 55+ 135/90lbs

9/6 WallBall Push-ups (toes on Wallball) 55+ Regular Push-Ups

12 Wallballs 20/14lbs 10/9′ 55+ 20/10lbs 9′

9 T2B

36 Double-unders

Post rounds and reps to responses.