WOD:Monday(1DEC14)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

CFPB Bootcamp:
8:45am

WOD
12 mins to work up to a 3RM touch & go power snatch

5rounds of:
1 min to complete 30 double unders
2 min to complete 15 power snatches 75/115
Immediately followed by:
For time:
10 muscle ups (bar or rings or a combination of both)
Or
30 dips

Extra Credit
3-5 rounds of
15-20 GHD sit-ups
10-15 back extension

Extra Credit Oly
3×8 snatch grip RDLS @ 75% of 1RM SN
5×5 weight strict pull ups

CFPB Bootcamp
Skill
Doubleunders

Strength
Every minute on the minute for 10mins
3 Hang power snatch

Conditioning
10 min AMRAP
15 double unders or 45 singles
10 hang power snatches

Core work!!!

WOD:SundOly(30NOV14)

9:30am- Oly lifting

11am- Hero WOD

Jenny
Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run

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U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

WOD:Saturday(29NOV14)

Team WOD: 11am

Teams of 2-
10 mins for you and your partner to reach a 1RM shoulder press
Rest 5mins

20min AMRAP
5 deadlifts
4 hang cleans (any style)
3 front squats
2 jerks (any style)
*Choose your own weight*
*Alternate with your partner*
*each set must be completed without dropping the bar*
*score is rounds x weight*

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WOD:Black Friday(28NOV14)

WOD: 11am only

WOD
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Double KB Thrusters 35/53
4 Burpee Box Jumps 24
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (53/70)
8 Single-Arm KB Snatches 4 each arm 35/53
9 Toes to Bar
10 Walking Lunges, front rack 95/135
11 Ring Dips
12 Man-Makers 35/45lb Dumbbells

WOD:Thanksgiving(27NOV14)

Holiday Schedule
Nov 27th- 7am WOD only
Nov 28th- 11am WOD only

Part of the workout will be outside. Please dress appropriately.

WOD
Teams of 2-
100ft partner sled push (each partner pushes 100ft then switch)
100 partner box jumps 20/24
100ft partner sled push (each partner pushes 100ft then switch)
100 partner wall balls 14/20
100ft partner sled push (each partner pushes 100ft then switch)
100 partner burpees
100ft partner sled push (each partner pushes 100ft then switch)

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