11/16/22

Black/Blue/Grey WOD

“Gobble Gobble”

For Time:
100 Double Unders (50 DU’s) (200 Singles) (100 Singles)
10 Turkish Get-Ups, DBell (50/35) (40/25) (30/15) (20/10)
80 Double Unders
8 Turkish Get-Ups
60 Double Unders
6 Turkish Get-Ups
40 Double Unders
4 Turkish Get-Ups
20 Double Unders
2 Turkish Get-Ups

 November “Cool” Board

***Make some goals for yourself for November

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11/15/22

Deadlift Ladder
– Complete 10 Reps at Each Bar Inside of 60 Seconds
– 30 Seconds Transition to Next Bar
– Continue up the ladder as far as you can
Weights (95/65) – (135/85) – (185/125) – (225/155) – (275/185) – (315/205) – (365/235) – (405/255) – (455/285)

Then…..Optional

Black/Blue/Grey WOD

For Time:
100/70 Deficit Push Ups, 45/25# Plates (Push Ups) (from Knees)

 November “Cool” Board

***Make some goals for yourself for November

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11/14/22

Every 2 Minutes Complete 2 Pause Front Squats for 7 Sets
*2-3 Second Pause in Bottom
*Please share the Racks

Then…..

Black/Blue/Grey WOD

“Cosmos”

3 Rounds For Time:
21 Thrusters (95/65) (65/45) (45/35)
21 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
21 Pull-Ups (with Bands) (Ring Rows)

 November “Cool” Board

***Make some goals for yourself for November

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11/11/22

Black/Blue/Grey WOD

“Make a Wish”

As Many Reps As Possible in 12 Minutes of:
Ground-to-Overhead (95/65) (75/55) (45/35)
*Every 20 Reps ADD (20/10#) (10/5#)

 November “Cool” Board

***Make some goals for yourself for November

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11/9/22

Black/Blue/Grey WOD

Complete Any/All Challenges in any order you want

1) For Time:
10 Rope Climbs, 15′ (12′ Climb) (20 Progressions)

2) For Time:
20/15 Calorie SkiErg
40m Bear Crawl
20/15 Calorie SkiErg

3) For Time:
400m Assault Runner
20m Sled Push (5/3 Plates) (3/2) (2/1)
20m Backwards Sled Drag (5/3 Plates)
20m Sled Push
20m Backwards Sled Drag

 November “Cool” Board

***Make some goals for yourself for November

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11/8/22

Black/Blue/Grey WOD

“Bangarang”

As Many Rounds As Possible in 20 Minutes of:
5/3 Ring Muscle-Ups (5 Bar Muscle-Ups) (5 Pull-Ups AND 5 Dips) (Both with Bands) (Ring Rows, Hands on Box)
10 KB Swings (70/53) (53/35) (35/26) (26/18)
15 Walking Lunges with KB in Goblet (70/53) (53/35) (35/26) (26/18)
20 Single Arm KB Push Press, 10 each Arm (70/53) (53/35) (35/26) (26/18)

 November “Cool” Board

***Make some goals for yourself for November

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11/7/22

Every Minute On the Minute Complete 1 Hang Squat Clean for 11 Sets

Then……

Black/Blue/Grey WOD

“Hannah’s Birthday WOD”

For Time:
99/77 Calorie Row
*Every 2 Minutes (including 0:00) you must complete 6 Burpee Box Jump Overs (24/20) (20/12) (12/6)
**Last set of BBJO at 10:00

 November “Cool” Board

***Make some goals for yourself for November

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11/4/22

Black/Blue/Grey WOD

“Winter is Coming”

As Many Rounds As Possible in 15 Minutes of:
5/4 Strict Pull-Ups (Strict with Bands) (Ring Rows)
10/8 Push Ups (from Knees)
15 Ab-Mat Sit-Ups
*Each Round Complete 1 ADDITIONAL Squat Snatch After the Sit-Ups 1 – 2 – 3 – 4 – 5 – ….
(135/85) (95/65) (65/45) (45/35)

 November “Cool” Board

***Make some goals for yourself for November

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