Monthly Archives: November 2014

Monday, December 1

Monday, December 1   WarmUp: 100m Sled pull 10 burpees 2 rounds:    10 ring rows    10 pistols    5 strict pull ups    2 rope climbs/ 4 mod. rope pulls   Strength:  Sumo Deadlift – week #5   … Continue reading

Posted in Workout of the Day | Leave a comment

Sunday, November 30.

Sunday, November 30.    Warm up: 800m Run 5 Bear complexes  10 box jumps 6 HSPU 7 Pull ups 8 Dips   Strength: Squat Clean Thruster Find a 1RM   WOD: 3 RFT 3 Squat Clean Thrusters .  85% of … Continue reading

Posted in Workout of the Day | Leave a comment

Saturday, November 29

Competitor’s Class. Saturday, November 29.   Warm up: 50 DUs 8 HSPU’s 10 C2B Pull ups 8 Deadlifts  135/95   With a running clock: 10 Minutes to Establish a 20 Rep Clean Max.  *Can rest in front rack only.    … Continue reading

Posted in Workout of the Day | Leave a comment

Saturday, November 29

Saturday, November 29   WarmUp: 100 m high knees 100 m high skips C1 warm-up (on white board)   WOD:  For time 30 Sumo Deadlifts (95/65) 30 KB swings (50/35) 30 OHS 30 burpees 30 C2B pull-ups 30 box jumps … Continue reading

Posted in Workout of the Day | Leave a comment

Friday, November 28

Friday, November 28   *** 9am Class ONLY today   Warm Up:  Partner Warm Up x 3: #1- KB carry 50m/ 5 dual KB squat cleans/ carry back #2- DU or singles until partner returns then (stay w/ partner)… 20 … Continue reading

Posted in Workout of the Day | Leave a comment