Tuesday 11/12/13

SKILL:

Bench Press : follow Wendler

WOD:

4 RFT

10 Wall balls
-20/14    RTG 11'/10'

10 Kettlebell Snatch
-53/35   (alternating arms 5 each arm)

Monday 11/11/13 Veterans Day

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. 

Saturday 11/09/13

SKILL:

Overhead Press:  follow Wendler



WOD:

For time


200 SU or 30 DU

25 Pull-ups

20 KBS 53/36

15 Hang snatches

- RTG 95/65    RX75/55

10 Burpees

Run 400m

10 Burpees

15 Hang snatches

20 KBS

25 Pull-ups

200 SU or 30 DU

Friday 11/08/13

SKILL:

Deadlift following Wendler


WOD:


Tabata “The Sandbager”


8 sets of each exercise: 20 sec work 10 sec rest


Sandbags 45/25

Sandbag  rows

Sandbag squat cleans

Sandbag step ups 24/20

Sandbag shoulder press

Thursday 11/07/13

Members WOD Day 

Skill: Snatch Balance
-5 x 5  increasing in weight each set


Miss Kelly's WOD:

"Buy In" 10 Turkish Get Ups (comfortable weight)
-5 each arm 

3 RFT  

21 Dead Lifts 
-RTG 205/135   Rx 155/115

15 Burpees over the Bar

9 HRPU

Remember we have Technical Lifting class at 11 am and 7 pm today

Wednesday 11/06/13

SKILL:

10 EMOM  of
 1 min SU and 1 min of DU

WOD:

5RFT

5 Over head press  with axle bar 
-RTG 110/75    RX 90/50

50M axle carry 
(same weight for OHP, axle must be carried at waist)

 "buy out"

200M
sled pull
-90/45 fat boy sled.... 180/90 for big sled

Tuesday 11/05/13

SKILL:

Bench Press 
follow Wendler

WOD:

4 RFT

10 lunges 
-RTG 95/65    RX 85/55

20 Ring rows

20 KBS
- RTG 70/53    RX 53/35