20151130

Bench Press-
establish 1 rep max

Then:
5 min amrap of wall ball burpee

20151127

"Carse"

21-18-15-12-9-6-3

squat clean 95/65
double under
deadlift 185/130
box jump 24/20

*begin each round w/50m bear crawl

*30 min time cap

20151126

3 rounds

row 500m
21 burpees
12 thruster 95/65

20151125

10-9-8-7-6-5-4-3-2-1
med ball clean 20/14
1-2-3-4-5-6-7-8-9-10
lunge w/ball overhead 20/14

20151124

Back Squat-

establish 1 rep max

then: in teams of 2 complete 100 back squat
         @ 30-40% of max

*1 working at a time
*bar may not be set down, rest on shoulders

20151123

3 rounds

30 hang power clean 95/65
30 box jump 24/20
30 sit ups

20151120

20 min time cap

100 strict press 45/35

*25 push-up every time bar is put down

20151119

5 rounds

40 double unders
12 DB box step ups 35/25
6 ring dips
3 hspu

20151118

Front Squat

5-5-3-3-1-1-1

Then:
EMOM 7 min

7 squat jumps
7 sprawl
7 sit-up

20151117

15-12-9

Clean & Jerk 135/95
Chest to bar pull-ups

20151116

12 min AMRAP

10 sumo deadlift
10 lateral burpees

20151113

3 rounds

60 double unders
40 kettle bell
20 box jump

20151112

18-12-6
hspu
pistol
med ball clean

*cash in & cash out with 3 rope climbs

*sub overhead walking lunge w/ball for pistol

20151111

REMEMBRANCE DAY


NO CLASS

20151110

Bench Press

Find Max
Then:

Baseline

500m row
40 sqaut
30 abmat sit up
20 hand release push-up
10 pull-up

20151109

3 Rounds

100m row
7 power snatch 95/65
100m row
5 hang snatch
100m row
3 squat snatch

20151106

"Foo"

13 Bench Press 170/115

then: 20 min AMRAP

7 chest to bar pull-up
77 double unders
2 squat clean thruster 170/115
28 sit-ups

20151105

10-9-8-7-6-5-4-3-2-1

burpee box jumps

1-2-3-4-5-6-7-8-9-10

wall balls

20151104

Back Squat

Find Max


Broad Jump for distance
-up to 5 attempts

20151103

10 rounds

5 Hang Power Snatch
5 Toes to bar
5 burpees

rest time worked

20151102

Partner Wod:
20 min AMRAP

Pt1: 100m farmer carry
        15 sit ups

Pt2: 10 pull-ups
        15 push ups
       20 air squats

Switch.