WOD 11.2.17 A. Bench Press 10 – 8 – 6 – 4 – 2 – 4 – 6 – 8 – 10 Row 10 calories after each set B. Teams of 2 complete 90 wall balls 60 calorie Row 30 man makers

Hope you all had a great halloween ! Time to get after it now that the candy has been digested. ” Snatch on the GO ” 5 x 3 min Rounds Run 400m Max Reps snatch 75 / 55 bar Rest 1:30 Increase load of snatch every round RX loads Round 1 75 / 55

A. Overhead Squat 1 – 1 – 1 – 1 – 1- 1 -1 ( 7 x 1 ) Beginners : 3 – 3 – 3 – 3 – 3 – 3 ( 7 x 3 ) B. ” crazy town” Row 1000m 50 overhead squats 45 / 35 30 toes to bar    

WOD 10 . 27 . 17   A. Build to a heavy 2 rep thruster from the rack B. ” 21 Jump Street ” For time 9 thrusters 95 / 65 9 Burpee Box Jump Overs 12 thrusters 95 / 65 9 Burpee Box Jump Overs 15 thrusters 95 / 65 9 Burpee Box Jump

WOD 10 . 26 . 17 Saturday we will have a costume WOD. Don’t be shy, wear a halloween costume and be ready to hit a  WOD that will scare the gains out of you. This will be for the 830 class. Hope to see you all there dressed up and ready to crush it!

WOD . 10 . 25 . 17   “Triple Ds ” 14 min AMRAP 7 Deadlifts  185 / 125 7 Dips 35 Double unders

WOD. 10 . 24 . 17 Xendurance order is on the front desk. I will order it Friday. These are pharmacy grade , clean , upper end solutions that I personally use to supplement my nutrition. I would recommend the creatine, fish oil, and xndurance tabs = start with these first. The protein and fuel

Congrats to 7 of our athletes that competed in the ” Girls Gone RX ” charity competition this weekend. Ann, Mel , Noreen, Nicole, Kristi, Ashley and Amanda all participated in this girls only comp. For most of the girls, this was their first competition! This was a unique competition in a number of ways,

WOD 10 . 20 . 17 A. Snatch 3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1 On the 90 sec. building B. ” Motor Boat ” 12 min AMRAP 3 power snatch 135 / 85 30 dubs