20161130

10 min amrap

3 deadlift 315/225
24 hr push up

then with partner
for time:
400m farmer carry 35/25

20161129

21-15-9

bar facing burpee
over head squat 65/95
chest to bar pull up

20161128

2 rounds
20min time cap

40 double unders
40 kb 1/1.5
40 double under
40 db step up

*with remaining time, max sit ups

20161125

10-9-8-7-6-5-4-3-2-1
power snatch 115/75

1-2-3-4-5-6-7-8-9-10
toes to bar

20161124

Back Squat

1 rep max

20161123

3 rounds

100m farmer carry 45/35
50 sit ups
100m farmer carry
50 back extensions

20161122

10 min amrap

1 hspu
2 pistol
3 kb swing 1.5/2 pood
4 wb 20/14

double reps on each movement every round

20161121

5 rounds

200m row
10 deadlift 315/225

20161118

14 min amrap

400m run
10 HSPU
20 goblet squat
30 double unders

20161117

power clean

1-1-1-1-1-1-1

20161116

21-15-9

Ring dips
GHD sit up
DB snatch 35/45

20161115

20 min amrap

5 pull up
10 push up
15 squat
20 pulls on rower

20161114

5 min amrap

6 kb swing
6 box jump over
rest 1 min

5 min amrap

6 thruster 115/75
6 burpee over bar

REMEMBRANCE DAY

"Bulger"

10 rounds

7 chest to bar pull up
7 front squat 135/95
7 hand stand push up

20161110

Front squat

5-5-5-5-5-5

20161109

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

pull up
deadlift 135/95

20161108

20 min amrap

5 clean and jerk 135/185
10 toes to bar
rest 30 sec

Remembrance day wod

There will be a Remembrance Day wod on friday the 11th at 9 a.m.
Hope to see you all there!
Fee is whatever you feel your able to donate, funds will go to the legion.

20161107

15 min amrap

35 air squat
15 push up
15 good mornings w/bar

20161104

For Time:

200m row
30 wall ball 20/14
30 hang clean 135/95
200m row
20 wall ball
20 hang clean
200m row
10 wall ball
10 hang clean

20161103

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

20161102

For Time:

60 double unders
40 wall ball 20/14
20 over head squat 95/65
40 wall ball
60 double unders

20161101

12 min time cap:

500m row
400m row
30 cal assault bike
20 burpees
rope climb for remainder of time