November 2016

Marine Corps Birthday! WOD: “The Mighty Marines” by DB 4 rounds for time of: 15 pull-ups 250m row 5 push-ups 50m bear crawl 5 push-ups 250m row 15 KBS 24/16kg 25 crunches 400m run Friday, November 11th: Veteran’s Day Tribute: “3 Wise Men” Show your support for our Veterans by conducting a WOD in honor of the three Wise […]

WOD: A. In 9 minutes, build up to a max squat snatch IN 7 minutes, build up to a max power clean B. Three Wise Men Veteran’s Day Tribute “JEREMY” 4 minute AMRAP of: 5 hang squat snatch 135/95 RX+ 185/125 10 over the bar burpees rest 2 minutes“BEN” 4 minute AMRAP of: 10 power clean 135/95 RX+ 185/125 20

WOD: A. Squat Clean to Front Squat Ladder: 1 – 1 – 1 – 1 – 1 E2MOM Squat Clean Ladder: 1 – 1 – 1 – 1 – 1 E2MOM B. 5 rounds for time of: 3 squat cleans 135/95 RX+ 165/115 (MRX 105/65) 6 box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″) 3 squat cleans

WOD: 2 minute AMRAP of: 5 power snatch 95/65 RX+ 115/80 (MRX 75/55) 200m run max reps bar facing burpees rest 3 minutes 4 minute AMRAP of: 10 bar facing burpees 400m run max reps OHS 95/65 RX+ 115/80 (MRX 75/55) rest 3 minutes 2 minute AMRAP of: 200m run 5 bar facing burpees max reps hang power snatch 95/65

WOD: “Presidential Priorities” by DB For time and Presidential Party: 17 Democrat Deadlifts 115/80 RX+ 135/95 (MRX 95/65) 2 Republican Rope Climbs 15′ (MRX 10′) 1 Independent 800m run 17 Congressional Power Cleans 115/80 RX+ 135/95 (MRX 95/65) 20 Senator Sit-Ups RX+ GHD sit-ups 17 Politically Correct Pull-Ups RX+ chest to bar 45 Democracy Double Unders

WOD: E6MOM for 5 Test Events: 800m run for time 1000m row for time 50 back squats from floor for time bodyweight/70%BW 100 KBS for time 32/24kg or 24/16kg or 20/12kg build up to a max snatch (power or squat) ** athlete’s choice on order, but all must be completed** Score = finish time for each

WOD: “HALL” 5 rounds for time of: 3 cleans 225/155 200m run 20 KB snatches 24/16kg (10 each arm) rest 2 minutes after each roundU.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old

WOD: A. Bench Press and Hang Power Clean Combined Sets: E3MOM 4 bench press —> 4 hang power clean 3 bench press —> 3 hang power clean 2 bench press —> 2 hang power clean 1 bench press —> 1 hang power clean 1 bench press —> 1 hang power clean B. 15 minute AMRAP of:

WOD: A. Deadlift and Squat Clean Build Up: Alternating sets, E2MOM 4 deadlifts — 3 squat cleans — 3 deadlifts — 2 squat cleans — 2 deadlifts — 1 squat clean — 1 deadlift — 1 squat clean B. 14 minute AMRAP of: 1 squat clean bodyweight/75%BW RX+ 1.25%/BW 11 deadlifts 2 hang squat cleans 21/17

WOD: A. OHS and Squat Snatch Build Up: Alternating sets, E2MOM: 2 OHS — 2 squat snatch — 1 OHS — 1 squat snatch — 1 OHS — 1 squat snatch — 1 OHS — 1 squat snatch B. For time: 200m run 16 OHS 105/70 RX+ 125/85 (MRX 75/55) 16 toes to bar 400m run