Month: November 2013

We’ll be closed Thursday and Friday and back at it 10am on Saturday. The coaches and some athletes will be volunteering Friday from 8am until 6pm at the mall ringing the bell for the Salvation Army if any of y’all still in town want to help!

WOD “Emily” 13 minute AMRAP 11 squat clean & jerk 28 box jumps 28 pistols 85 double unders

WOD “Madi” 100 double unders 90 back extensions 80 air squats 70 sit ups 60 walking lunges 50 push ups 40 box jumps 30 wall balls 20 burpees 10 pull-ups

MOD Strict press, sets of 3 WOD 5x 20 power cleans 20 box jump overs

I’m redoing the website, please be patient 🙂

40 minute AMRAP 1000m row 18 pull ups 15 burpees 12 kb swings 9 hspu

Part ONE Run Ball slam Lunge Burpee Part TWO EMOTM x14 Odd: 3-position snatch Even: 10 t2b Part THREE 12-10-8-6-4-2 power snatch 2-4-6-8-10-12 pull up

Part ONE Pull ups Push ups Sit ups Squats Part TWO 2 squat cleans + 2 front squats + 2 split jerks Part THREE “Elizabeth” 21-15-9 Squat cleans Ring dips

Part ONE Zig zag sprints Lunges Part TWO 100 walking lunges w/ double kb in front rack *EMOTM do 5 burpees Part THREE Skin the cats Dips L-sit hold Support hold

Part ONE Push ups Jumping pull ups Part TWO EMOTM 14 Odd: 3 muscle ups Even: 10 tall box jumps Part THREE 5x 3 mins on : 2 mins off 30 air squats 10 deadlifts 10 shoulder to overheads AMRAP double unders