Monthly Archives: November 2014

12/1/14

Open Workout 14.4
WOD (14 minute AMRAP)
60 calorie row
50 T2B
40 Wall Balls (14/20)
30 Power Cleans (95/135)
20 ring muscle ups
*come in for a thorough warmup for this tough workout!

11/29/14
30 Min AMRAP
30 Burpee buy-in (each person completes 30 burpees)
Then…
30 Push Press (65/95)
30 Front Rack Reverse Lunges (65/95)
30 Hang Power Clean (65/95)
30 KBS (35/53)
30 Sit Ups

One person works at a time
Divide all work evenly

11/28/14

Strength
Find 1RM Clean & Jerk!

*The focus of today will be on finding your 1RM clean & jerk (PR DAY!!), however there will also be an optional 10 Minute AMRAP available to complete if you have the time!

11/27/14

Gymnastics

Partner WOD (for time)

….see you tomorrow!

11/26/14

WOD (For time)
21-15-9
Power Cleans
Sit-ups (Adv: GHD sit-ups)
15-12-9
Power Cleans
T2B (Adv: T2B)
12-9-6
Power Cleans
C2B (Adv: Muscle Up’s)

11/25/14

Strength
Find 1RM Snatch

Optional WOD
*The focus of today will be on finding your 1RM snatch…however there will also be an optional surprise WOD available to complete if you have the time!

11/24/14

Gymnastics

WOD (for time) (Crossfit.com)
2 rounds
10 Front Squats
10 burpee Muscle-ups
***Scaling options available

Saturday Partner WOD

100 box jumps 20/24
90 walking lunges with 25/45
80 sit ups
70 air squats
60 pull ups
50 wall balls 14/20
40 power cleans 95/135
30 deadlifts 95/135
20 S2OH 95/135
10 burpees as a team with high tens every jump.

All work must be shared evenly.

Only one person works at a time.

11/21/14

Strength
Full Clean from floor
Split Jerk from rack

WOD (for time)
3 rounds
40 double-unders
20 wall balls (14/20)
10 Deadlifts (125/185)

11/20/14

Gymnastics

WOD
7 minute AMRAP
burpee chest 2 bar