WOD

Friday November 16, 2018

11/16/2018
Metcon
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15'
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Wednesday November 14, 2018

11/14/2018
Strength
Power Clean + Hang Squat Clean (1-1-1-1)
Build to a heavy single complex
Metcon
Metcon (AMRAP - Reps)
5 Rounds, every 3 mins complete:
200m Run
10 Box Jump Overs (24/20)
ME Wall Balls (20/14)
*rest 1 min between rounds
*score is total WB’s

Tuesday November 13, 2018

11/13/2018
Strength
Front Squat (8-8-8)
Metcon
Metcon (Time)
For time:
100 Thrusters (95/65)
*10 Burpees every break
*12 min time cap

Monday November 12, 2018

11/12/2018
Metcon
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

Friday November 9, 2018

11/09/2016
Metcon
Wittman (Time)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24"/20" box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

Thursday November 8, 2018

11/08/2018
Metcon
Metcon (Time)
Run 4x400m/90s rest
*total time
Metcon
Metcon (Time)
4 Rounds for time:
20 Burpees
20 DB Snatches (50/35)
*rest 1 min between rounds
*13 min time cap
Accessory
3 Sets:
-5 Bent over barbell row
-10 weighted pushups

Wednesday November 7, 2018

11/07/2018
Strength
EMOM 10
Hang power clean + hang squat clean + jerk
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Tuesday November 6, 2018

11/06/2018
Metcon
Strength
Metcon (Time)
For Time:
100 Air Squats
200m Run
80 Sit Ups
200m Run
60 Hand Release Push Ups
200m Run
40 Box Jumps (24/20)
200m Run
20 Ring Dips
*18 min time cap

Monday November 5, 2018

11/05/2018
Strength
Back Squat (5-4-3-2-2)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
2 Bar Muscle Ups
15 Wall Balls
30 Double Unders

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