Monthly Archives: November 2014

12-1

Buy in
2rounds
20-swings
20-Mtn climbers
20-jumping jacks

Skill/strength
5min emom
3-5 RDL’S

W.O.D
21-18-15-12-15-18-21
-Wall ball sub(53/35)
-Toe 2 wall(T2W)

Cash out
3x-Up dog down dog
1min- bar hang
Roll/stretch


11-26

Buy in
2rounds
20-bar touches
20-jumping lunges

W.O.D
Death by 10 meters
Then when everyone is finished.
4 rounds down and back equals one round.(farmers or pinch carries)

Cash out
2min couch stretch
Roll/stretch


11-25

-Reminder only a 9:00a.m. Class on thanksgiving day the 27th and no day care.
-The gym is closed on Friday the 28th
-Saturday is back to the normal schedule.


11-25

Buy in
2rounds
5-Wall squats
10-OHS
20-jumping jacks

W.O.D
15min emom
1st-10-wall balls
2nd-10-weighted step ups(53/35)20 in box for all
3rd-2-rope climbs or 6 pull ups and 6 dips

Cash out
2-20 count cobra holds
Rotator exercise
Roll/stretch


11-24

Buy in
2rounds
5-burpees
20-Mtn climbers
20-halo’s(10each way)

Skill/strength
5min emom
2-hang power cleans(HPC)

W.O.D
4 rounds
20-kb dead lifts(53/35)
5-HPC
20-push ups or HSPU’S

Cash out
2min-bar hang
2min-hamstring stretch(1min each leg)
Roll/stretch


11-21

Only one class on thanksgiving day!(9:00a.m.)
Gym is closed on Friday the 28th!
Normal classes on Saturday 29th๐Ÿ˜œ


11-21

Buy in
3rounds
5-wall squats
5-push ups
20-Mtn climbers

Skill/strength
5min emom
2-front squats

Hero W.O.D
RAHOI (12min AMRAP)
12-box jumps 24/20
6-thrusters 95/65
6-bar facing burpees

Cash out
1min-bar hang
Rotator exercises
Roll/stretch