11/16/20

Every Minute On the Minute Complete 1 Power Clean + 1 Push Press for 11 Sets

Then…..

Black/Blue/Grey WOD

For Time:
21 – 15 – 9
Push Press (135/85) (95/65) (65/45) (45/35)
Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)

November Cool Board
***Make some goals for yourself for November

– Logen – 1st Bar Muscle Up!
– Nick G. – 1st Bar Muscle Up!
– Amanda – 1st Handstand Push Up!
– Tony – 320# Squat Clean
– Justin P. – 257.5# Squat Clean
– Nick G. – 165# Squat Clean
– Jess – 200# Squat Clean
– Katie – 145# Squat Clean
– Logen – 225# Squat Clean
– Erik – 215# Squat Clean
– Siena – 1st Rope Climb!
– Josh D. – 145# Clean & Jerk

Posted in Videos, WOD | Leave a comment

11/13/20

Work up to a 1 Rep Max Hang Power Snatch

Then…..

Black/Blue/Grey WOD

5 Rounds For Time of:
5 Hang Power Snatches (115/75) (75/55) (45/35)
15 Weighted Ab-Mat Sit-Ups (25/15) (15/10) (No Weight)
30 Double Unders (15 DU’s) (60 Singles) (30 Singles)

November Cool Board
***Make some goals for yourself for November

– Logen – 1st Bar Muscle Up!
– Nick G. – 1st Bar Muscle Up!
– Amanda – 1st Handstand Push Up!
– Tony – 320# Squat Clean
– Justin P. – 257.5# Squat Clean
– Nick G. – 165# Squat Clean
– Jess – 200# Squat Clean
– Katie – 145# Squat Clean
– Logen – 225# Squat Clean
– Erik – 215# Squat Clean
– Siena – 1st Rope Climb!
– Josh D. – 145# Clean & Jerk

Posted in Videos, WOD | Leave a comment

11/11/20

Black/Blue/Grey WOD

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3
Burpees Over the Sandbag (Burpees)
*After each round complete 160′ Sandbag Carry (150/100) (100/70) (70/50) (50/25)
*You can stay lateral on the burpee, but must jump off of and land on 2 feet

November Cool Board
***Make some goals for yourself for November

– Logen – 1st Bar Muscle Up!
– Nick G. – 1st Bar Muscle Up!
– Amanda – 1st Handstand Push Up!
– Tony – 320# Squat Clean
– Justin P. – 257.5# Squat Clean
– Nick G. – 165# Squat Clean
– Jess – 200# Squat Clean
– Katie – 145# Squat Clean
– Logen – 225# Squat Clean
– Erik – 215# Squat Clean
– Siena – 1st Rope Climb!

Posted in WOD | Leave a comment

11/9/20

Work up to a 1 Rep Max Squat Clean

Then……

Black/Blue/Grey WOD

As Many Reps As Possible in 10 Minutes of:
1 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
1 Squat Clean (Approximately 60 of 1 RM)
2 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
2
2
4
3
3
6
4
4
8
Continue Pattern…

November Cool Board
***Make some goals for yourself for November

– Logen – 1st Bar Muscle Up!
– Nick G. – 1st Bar Muscle Up!
– Amanda – 1st Handstand Push Up!

Posted in Videos, WOD | Leave a comment

11/6/20

Every 3 Minutes Complete 7 Deadlifts for 4 Sets

Then……

Black/Blue/Grey WOD

“Jackie”
For Time:
1000m Row
50 Thrusters (45/35) (35/25) (25/15)
30 Pull-Ups (with Bands) (Ring Rows)

November Cool Board
***Make some goals for yourself for November

– Logen – 1st Bar Muscle Up!
– Nick G. – 1st Bar Muscle Up!
– Amanda – 1st Handstand Push Up!

Posted in Videos, WOD | Leave a comment

11/4/20

Black/Blue/Grey WOD

As Many Rounds As Possible in 16 Minutes of:
2 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)
6 Snatches (115/75) (75/45) (45/35)
12 Hand Release Push Ups (from Knees)
*At 0:00 you must complete 1600/1400m Bike
**At 8:00 you must complete 800/700m Row

November Cool Board
***Make some goals for yourself for November

Posted in Videos, WOD | Leave a comment

11/3/20

Black/Blue/Grey WOD

3 Rounds For Time of:
400m Run
10 Clean & Jerks (185/125) (155/105) (115/75) (75/45) (45/35)
25 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
*REST 2 Minutes Between Rounds

November Cool Board
***Make some goals for yourself for November

Posted in Videos, WOD | Leave a comment

11/2/20

Every 3 Minutes Complete 7 Front Squat for 4 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

As Many Reps As Possible in 10 Minutes of:
3 – 6 – 9 – 12 – 15 – …
Devil’s Presses (50/35) (40/25) (30/15) (20/10)
*10 Hurdle Jump Overs after each set of Devil’ Press (24/20) (20/12) (12/8)

November Cool Board
***Make some goals for yourself for November

Posted in Videos, WOD | Leave a comment