December 3

WOD

Strength – Clean 5×5

Met Con – “Grace”
30 Clean + Jerks 135/95

Core – 50 V-ups

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December 2

I hope everyone had as good a Thanksgiving as I did. Now I’m ready to hit it hard and burn off some of that delicious cooking!

WOD

Skill – Kipping Toes to Bar

Met Con – 5 Rounds for time
12 Toes to Bar
24 Jumping Lunges

*Compare to Sep 10, 2013

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November 27

As a reminder, we will be closed Thursday through Sunday this week for the holiday. Happy Thanksgiving to all of you!

WOD

Strength – Push Press 5 x 5

Met Con – For time
10 Thrusters 95/65 – 10 Double Unders
9 Thrusters – 20 Double Unders
8 Thrusters – 30 Double Unders

1 Thrusters – 100 Double Unders

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November 26

WOD

Strength – Overhead Squat 1 RM

Met Con – EMOM for 10 minutes Row 100m
Followed by
EMOM for 10 minutes 10 Burpees

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November 25

We will not be having classes on Thursday, Friday, or Saturday this week due to the holiday. Make sure to come in early this week and get your workouts in!

WOD

Skill – Kipping Pullups

Met Con – 21-15-9
Pullups
Ring Dips
Box Jumps 24/20

Core – Tabata Hollow Hold

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November 22

WOD

Strength – Deadlift 3×5

Met Con – 12 min AMRAP
5 Slam Balls 20/15
10 Pushups
15 Kettlebell Swings

Core – 50 Abmat Situps

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November 21

WOD

Strength – Push Press 1 RM

Met Con – 5 Rounds for reps
2 min to complete
10 Shoulder to Overhead 115/75
Double Unders with remaining time
1 min rest

*Score is number of Double Unders

Core – 30 Leg Circles

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November 20

WOD

Skill – Pistols

Met Con – 16 min AMRAP
10 Alternating Pistols
7 Pullups
9 Box Jumps 24/20

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November 19

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WOD

Strength – High Hang Snatch+Hang Snatch+Snatch x 6

Met Con – “Isabel”
For time
30 Snatches 135/95

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November 18

WOD

Strength – Front Squat 3×5

Met Con – 10 min AMRAP
9 Front Squats 135/95
15 Burpees

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