Monthly Archives: November 2015

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11-18-15

Strength

Back Squats

WOD

600m Row

Rest 2 Minutes

30 Power Snatch (115/75)

30 Pull ups

11-17-15

Strength

Push Jerk

WOD-8 Min AMRAP

10 Med. Ball Squat Cleans

10 Ab Mat Sit Ups

10 Med. Ball Push Jerks

 

Badger

Badger
3 rounds for time
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

11-13-15

Strength/Skill

15 Minutes Members Choice

WOD

200m Kettle Bell Farmers Walk/Run (55/35)

10 Sets of 15 Unbroken Double Unders

100m Kettle Bell Farmers Walk/Run

 

Veterans Day

Strength

Overhead Squats/Shoot Throughs

WOD-Three Wise Men

Three 4-Minute AMRAPs in 16 minutes
“Jeremy Wise”
As Many Rounds & Reps as Possible (AMRAP) in 4 Minutes
5 Hang Squat Snatch (135/95 lbs)
10 Bar-Facing Burpees
“Ben Wise”
AMRAP in 4 Minutes
10 Power Cleans (135/95 lbs)
20 Pull-Ups
“Beau Wise”
AMRAP in 4 Minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

2 minute rest between each AMRAP

11-10-15

Strength

Deadlifts

 

WOD-4 Rounds

400m Run

5 Hang Cleans

5 Shoulder to Over Head

10 Back Rack Lunges

 

 

11-9-15

Strength/ Skill

Front squats & Floor wipers

 

WOD

5 rounds

10 Wall Balls

1 Wall Climb

10 Toes to Bar

11-7-15

“300 Workout”

30 pull ups

30 deadlifts 145/95

30 hand release push ups

30 Power cleans 95/65

30 Floor Wipers

30 calorie row

30 Power Cleans

30 hand release push ups

30 deadlifts

30 Pull ups

11-6-15

Strength/Skill

Push Press & Muscle ups

 

WOD-10mim AMRAP

For Total Reps with a continuous clock

800m Run

Rest 1:00

Max Reps Sumo deadlift high pulls w/kettlebell

 

 

 

11-5-15

Strength/Skill

Overhead Squats & Rowling

 

WOD-4 Rounds

12 Power Snatches

10 Box Jumps