11/29/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster
– Justice – 135 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders
– Rachel – 1st Chest-to-Bar Pull-Up
– Ryan – 1st Rope Climb
– Allison – 1st Rope Climb
– Steph – 155# Squat Clean
– Adora – 140# Power Clean
– Evan – 175# Power Clean
– Andrew J. – 277.5# Power Clean

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11/28/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

5 Rounds For Time of:
10 Burpee Box Jump Over, Facing the Box (30/24) (24/20) (20/12)
40′ Right Arm DBell Overhead Walking Lunge, 2 DBells (50/35) (40/25) (30/15) (20/10)
40′ Left Arm DBell Overhead Walking Lunge, 2 DBells (50/35) (40/25) (30/15) (20/10)
*If you cannot hold overhead, just hold both DBells at the shoulders
*20 Minute Time Cap

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster
– Justice – 135 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders
– Rachel – 1st Chest-to-Bar Pull-Up
– Ryan – 1st Rope Climb
– Allison – 1st Rope Climb
– Steph – 155# Squat Clean
– Adora – 140# Power Clean
– Evan – 175# Power Clean
– Andrew J. – 277.5# Power Clean

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11/27/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 1 Rep Max Push Press
*Please share the racks

Then……

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
500m Row
15 Push Press (115/75) (75/45) (45/35)
15 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster
– Justice – 135 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders
– Rachel – 1st Chest-to-Bar Pull-Up
– Ryan – 1st Rope Climb
– Allison – 1st Rope Climb
– Steph – 155# Squat Clean
– Adora – 140# Power Clean
– Evan – 175# Power Clean
– Andrew J. – 277.5# Power Clean

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11/26/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Power Clean for 11 Sets

Then……

Black/Blue/Grey WOD

As Many Rounds As Possible in 10 Minutes of:
1 Rope Climb (3 Progressions) (5 Ring Rows)
5 Power Cleans (165/110) (135/95) (95/65) (65/45)
30 Double Unders (10 DU’s) (60 Singles)

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster
– Justice – 135 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders
– Rachel – 1st Chest-to-Bar Pull-Up

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11/23/18

*RESERVE YOUR SPOT TODAY’S CLASS.

OPEN GM SUNDAY 10-11AM

Black/Blue/Grey WOD

Partner or Individual “Cindy”
20 Minute AMRAP:
5 Pull Ups (w/ bands) (ring rows)
10 Push Ups (from knees)
15 Air Squats

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster
– Justice – 135 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders
– Rachel – 1st Chest-to-Bar Pull-Up

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11/20/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

For Time:
40/30 Calorie Bike (guys/girls)
20 Power Cleans (155/105) (115/75) (75/45) (45/35)
40 Box Jumps (24/20) (20/12) (12/8)
40 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
80 Double Unders (40 DU’s) (160 Singles)
60 Pistols (Assisted) (Goblet Squats)
40/30 Calorie Row (guys/girls)

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster
– Justice – 135 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders
– Rachel – 1st Chest-to-Bar Pull-Up

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11/19/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

For Time:
100 Burpees (2 Hand Touch High/Low PU Bar)
*Every Minute On the Minute Complete 5 Deadlifts, Including Minute :00
*Weights = (225/155) (185/125) (135/95) (95/65) (65/45)
*After 10 Minutes No More Deadlifts, just finish the burpees
**Can scale back number of burpees to 75 or 50 if needed 

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster
– Justice – 135 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders

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11/16/18

OPEN GYM SUNDAY 10:00 – 11:00 am

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a Max of the Following Complex:
1 High Hang Snatch (Hip Pocket) + 1 Hang Snatch (Just BELOW Knee) + 1 Snatch (from the Floor)

Then……

Black/Blue/Grey WOD

5 Rounds For Time of:
10 DBell Snatches, Alternating (70/50) (55/35) (40/25) (30/15)
15 WallBalls (20/14) (14/10) (10/6)

November COOL Board

***Make some goals for yourself for November

– Courtney – 255# Deadlift
– Justin P. – 305# Front Squat
– Justice – 5:16 “Fran”
– Steve L. – 5:00 “Fran”
– Justice – 130# Clean & Jerk
– Marc – 135# x 3 Thruster
– Kira – 135# Thruster
– Angie M. – 155# x 3 Thruster
– Sean W. – 265# Thruster
– Justin P. – 205# x 2 Thruster
– Justice – 135 Consecutive Double Unders
– Angie M. – 139 Consecutive Double Unders

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