11/25/19

Every 3 Minutes Complete 1 Pause Back Squat + 2 Back Squats for 5 Sets 
*Pause does not have to be long but must come to a complete stop and no bouncing

Then……..

Black/Blue/Grey WOD

3 Rounds For Time of:
15 Hang Cleans (135/95) (95/65) (65/45) (45/35)
15 Burpees (2 Hand Touch Hi/Low PU Bar)

November “Cool” Board
***Make some goals for yourself for November
– Amanda – 120# Clean & Jerk
– Bud – 135# 5 Rep Overhead Squat
– Alex – 200# Snatch
– Marc – 90# 5 Rep Overhead Squat
– Bryan – 175# Clean & Jerk
– Justice – 155th Place 16-17 Girls CF Games Open
– Atlas – 15″ Box Jump

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11/22/19

REMINDER!  NO CLASS SATURDAY!
Come watch the 515 Wingman Challenge and grab a bison burger for lunch from Bare Bison!  

SUNDAY: Open Gym 10-11AM

Black/Blue/Grey WOD

4 Rounds For Time of:
5/3 Ring Muscle Ups (Bar Muscle-Ups) (5 Pull-Ups AND 5 Ring Dips) (Both with Bands) (Ring Rows, Hands on Box)
10 Clean & Jerks (115/75) (75/45) (45/35)
20 WallBalls (20/14) (14/10) (10/6)
*20 Minute Time Cap

November “Cool” Board
***Make some goals for yourself for November
– Amanda – 120# Clean & Jerk
– Bud – 135# 5 Rep Overhead Squat
– Alex – 200# Snatch
– Marc – 90# 5 Rep Overhead Squat
– Bryan – 175# Clean & Jerk
– Justice – 155th Place 16-17 Girls CF Games Open
– Atlas – 15″ Box Jump

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Athlete of the Month November 2019: Roni Knief

Athlete of the Month: Roni Knief

Continue reading

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11/20/19

Black/Blue/Grey WOD

2 Rounds For Time of:
500/400m Row (guys/girls)
320′ Farmer’s Carry
500/400m Row
320′ Sandbag Carry (150/100) (100/70) (70/50) (50/25)

November “Cool” Board
***Make some goals for yourself for November
– Amanda – 120# Clean & Jerk
– Bud – 135# 5 Rep Overhead Squat
– Alex – 200# Snatch
– Marc – 90# 5 Rep Overhead Squat
– Bryan – 175# Clean & Jerk
– Justice – 155th Place 16-17 Girls CF Games Open
– Atlas – 15″ Box Jump

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11/19/19

Every 3 Minutes Complete 6 Deadlifts for 5 Sets
*You can drop and reset quickly between reps if you prefer

Then…..

Black/Blue/Grey WOD

7 Rounds For Time of:
7 Strict Pull-Ups (strict with Bands) (Ring Rows)
7 Strict Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
14 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
*21 Minute Time Cap

November “Cool” Board

***Make some goals for yourself for November

– Amanda – 120# Clean & Jerk
– Bud – 135# 5 Rep Overhead Squat
– Alex – 200# Snatch
– Marc – 90# 5 Rep Overhead Squat
– Bryan – 175# Clean & Jerk
– Justice – 155th Place 16-17 Girls CF Games Open
– Atlas – 15″ Box Jump

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11/18/19

Every Minute On the Minute Complete 1 Pause Front Squats for 11 Sets
*Does not have to be a long pause but you must come to a complete stop and no bouncing out of the bottom

Then…..

Black/Blue/Grey WOD

4 Rounds For Time of:
4 x 40′ Shuttle Run
8 DBell Snatches, Alternating Arms (85/55) (60/40) (45/25) (30/15) (20/10)
12 Burpee Box Jump Overs (24/20) (20/12) (12/6)

November “Cool” Board

***Make some goals for yourself for November – Amanda – 120# Clean & Jerk – Bud – 135# 5 Rep Overhead Squat – Alex – 200# Snatch – Marc – 90# 5 Rep Overhead Squat – Bryan – 175# Clean & Jerk – Justice – 155th Place 16-17 Girls CF Games Open – Atlas – 15″ Box Jump

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11/15/19

Black/Blue/Grey WOD

OPEN GYM SUNDAY 10-11AM

As Many Rounds As Possible in 15 Minutes of:
20/15 Calorie Row
20/15 Hand Release Push Ups (Feet on Plate)
7 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100)

November “Cool” Board

***Make some goals for yourself for November
– Amanda – 120# Clean & Jerk

– Bud – 135# 5 Rep Overhead Squat
– Alex – 200# Snatch
– Marc – 90# 5 Rep Overhead Squat
– Bryan – 175# Clean & Jerk
– Justice – 155th Place 16-17 Girls CF Games Open
– Atlas – 15″ Box Jump

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11/13/19

Black/Blue/Grey WOD

Complete Any/All Challenges in Any order that you want

Challenge #1
3 min. AMRAP
Bench Press (Bodyweight/ 70% of BW)

Challenge #2
3 min. AMRAP
10 Pull-Ups
25 Double Unders

Challenge #3
3 min. AMRAP
80′ Sled Push
*Every 80′ you must add a 45/25# Plate

November “Cool” Board

***Make some goals for yourself for November
– Amanda – 120# Clean & Jerk

– Bud – 135# 5 Rep Overhead Squat
– Alex – 200# Snatch
– Marc – 90# 5 Rep Overhead Squat
– Bryan – 175# Clean & Jerk
– Justice – 155th Place 16-17 Girls CF Games Open
– Atlas – 15″ Box Jump

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