November 2018

Roxanne Song Warm-up *Every time they say Roxanne perform a burpee. “Nikoleta” by DB 3min AMRAP: Run or Row 400m Max Reps Ring Muscle-Ups MRX Max Chest to Bar Pull-Ups Rest 30sec 3min AMRAP: Row or Run 400m (opposite of last) Max Reps Bar Muscle-Ups MRX Max Ring or Bar Dips Rest 1min 2min AMRAP: Run or Row […]

Sumo Deadlifts E3MOM 7 – 5 – 3 – 2 21 – 15 – 9 – 6 – 3 Reps For Time of: Sumo Deadlifts 185/125 RX+225/155 MRX 135/95 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise WallBall Shots 20/14 to 10/9′ RX+11/10′ MRX 20/10 to 9′ WallBall Sit-Ups RX+ GHD WallBall Sit-Ups Handstand and Pistol Development 20 Handstand Shoulder Taps

DBs 5×5 E5MOM Each 5 min For Time: 400m Run 15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10 Kettlebell Goblet Step-Ups 24/20″ MRX 20/18″ Rest Remainder Of Time 400m Run 15 Thrusters 95/65 RX+115/75 MRX 75/55 10 Bar Muscle-Ups or 10 Burpee Pull-Ups Rest Remainder Of Time / Add Weight 400m Run 15 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 10 Overhead

HERO WOD “JENNIFER” 26min AMRAP: 10 Pull-Ups 15 KettleBell Swings 24/16kg 20 Box jumps 24/20″ Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year- old fulfilled her dream of becoming a police officer

Bench Press & Push Press E2MOM 7 Bench Press – 3 Push Press 5 Bench Press – 2 Push Press 3 Bench Press – 1 Push Press 2 Bench Press – 1 Push Press – 1 Push Press 5 RFT or 1 RFT (): 3 (15) Handstand Push-Ups or 1 (5) Wall Walk 6 (30) Shoulder

Cluster Build Up E2MOM for 14min 1 Power Clean to 1 Hang Power Clean to 1 Hang Squat Clean 6min AMRAP: 3 Power Cleans 135/95 RX+ 185/125 MRX 95/65 2 Hang Power Cleans 1 Hang Squat Clean 6 Pull-Ups RX+ Chest to Bar REST 3min 4min AMRAP: 2 Power Cleans 1 Hang Squat Clean 4 Toes to Bar Core & Grip

“Motor Malfunction” by DB For Time: 1200m Run / Row or 3km Assault Bike 2 Rope Climbs 15′ MRX 1 to 15 or 2 to 10′ 50 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 1000m Run / Row or 2.5km Assault Bike 2 Rope Climbs 15′ MRX 1 to 15 or 2 to 10′ 50 WallBalls 20/14 to 10/9′ RX+11/10 MRX 20/10 to 9′

Cluster Build-Up E2MOM 3 Deadlifts to 2 Hang Clean (squat or power) to 1 Shoulder to Overhead 1 – 1 – 1 – 1 – 1 – 1 Veteran’s Day WOD “Run, Row, & Go DT” by DB For Time: 20 Toes to Bar 1 Round of DT 200m Run / Row or 0.5km Assault Bike 15 Toes to Bar

Front Squats & Squat Snatches E2MOM 7 Front Squats – 2 Squat Snatches 5 Front Squats – 2 Squat Snatches 3 Front Squats – 1 Squat Snatch 2 Front Squats – 1 Squat Snatch – 1 Squat Snatch 12 min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar 4 Squat Snatches 115/75 RX+ 135/95 MRX

Veterans Day WOD “BULGER” 10 Rounds For Time: Run 150 meters MRX 100 meters 7 Chest to Bar Pull-ups MRX 7 Pull-Ups 7 Front Squats 135/95lbs MRX 95/65 7 Handstand Push-ups MRX 2/4″ Rise Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton,