WOD 11 . 9 . 17 ” Pack Leader ” 7 Rounds for time Run 100m 7  Front Squats 135 / 85 35 Double unders    

WOD 11 . 8 . 17 A. Push Jerk 3 Rep max from the ground. B. ” Jerk Biathlon ” 400m Run 18 Push Jerks 155 / 95 400m Run 15 Push Jerks 155 / 95 400m Run 12 Push Jerks 155 / 95 Each time the athlete breaks a set of jerks they must

WOD 11 . 7 . 17 “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

WOD 11 . 6 . 17 A. Build to a heavy deadlift triple B. “Zombie Circus” For time 21 deadlifts 185 / 125 21 toes to bar 21 burpees over bar 15 deadlifts 185 / 125 15 toes to bar 15 burpees over bar 9 deadlifts 185 / 125 9 toes to bar 9 burpees

Winter Fitness Challenge is something I have been considering for a couple winters’ now. We will begin a fitness challenge before Thanksgiving and end at the end of January so it runs straight through the holidays. This is the ultimate way to stay focused and not make excuses through the holidays. It also will show

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