November 29th
Skill: Find 1 rep max for split jerk.
3×5, 2×2 1×1

WOD: do 75% of 1 rep max. 2 minutes to see how many reps you can get.

WOD 2: 3 rounds for time
10 reps DL 225/155
15 kb swings 75/53
20 hand release push-ups
25 sit-ups

Skill: overhead squats. Make sure shoulders and hips are good and loosened up.

WOD:
20 Overhead squats 20 Push Press 75/55 for 7 rounds

After party WOD:
3 rounds for time
10 pass throughs
15 hollow rocks
20 KTE

Strength: triceps will be dead
8×8 close grip bench
10 ring dips
10 Diamond push-ups

WOD: 15 minute AMRAP
Walking lunges 25/35 with plate over head
10 snatches each arm 50/35 db
15 KTE

Team workouts:
Workout 1:
Teams of 3 10,000 pounds over head. Bar can not touch the ground!

Workout 2 prowler push and row. This had the legs burning after down and back 2x!

Skill:
Db split jerk. Work on alternate legs and really try pushing yourself under the db

WOD 1: OTMEM reps increase
Minutes 1-10 overhead squats
11-20 front squats
21+ back squats

45/33 pound bars

WOD 2
5 rounds 10 minute time cap
Shuttle run
10 burpees
10 TTB

Skill: Snatch Balance

Wod # 1
10 Rounds for Time
15 Dl 135/85
15 Chest to ground Push-ups

Wod # 2
10 Minute Amrap
15 Second L-sit holds
5 V-ups
10 Knees-to Elbows

We did team workouts. It was a blast and everyone was working hard. It was fun to see everyone working as a team and competing.

Event 1
We had three five person teams. The event was a Team Chipper event. You could not move onto the next exercise until your team member finished that exercise.

15 Chin-ups
10 Wall ball 20/14
10 Burpee Box Jump
10 Ball Slams 30/20
10 DB Thrusters 35/24
Run 400 Meters as a team.
10 DB Thrusters 35/24
10 Ball Slams 30/20
10 Burpee Box Jump
10 Wall ball 20/14
15 Chin-ups
Run 400 Meters as a team
All team members have to start sit-ups when done with run. when you hit 250 sit-ups as a team you are done.

Team Event # 2
12 Minute AMRAP
five 3 person teams
5 Power Cleans 135/85 With remainder of that minute you do Box jumps. Next two team members do same movement. Next Round you do Hand Release Push-ups Keep track of reps. Each person does 2 rounds of box Jumps and 2 Rounds of Hand Release Push-ups.

Saturdays Event for Cody Went awesome. We raised $515 for Cody. Emily Donahue won the Women’s Division with a score of 310 and Josh Leedy Won the Men’s Division with a score of 337 for Fight gone bad. Thank you for everyone that participated in the event!!!

Skill:

Turkish get up

WOD:

20 Minutes Death by Toes-to-bar and Chin-ups
1st minute 1 Chin-up 1 Toes-to-bar
2nd Minute 2 Chin-up 2 Toes-to-bar
3rd Minute 3 Chin-up 3 Toes-to-bar

See how man you can do. Once you fail start back at 1

Best in the class got 10 Chin-ups and 10 Toes-to-Bar

Today’s workout was an all you got in the tank workout.  We wanted people to push themselves as hard as they could for a 1 minute and rest a 1 minute and move onto the next movement!  Everyone showed a lot of heart in this workout!

You get to choose the order you do this workout in. Keep track of total reps. 2 rounds after first round you get 2 minute rest

DL 185/115
Situps
Pullups
KB Swings 53/35
SDHP 75/55
Wall Balls 20/14
Double-Unders
Cleans 115/75
Burpees
Row for Calories