Tuesday(1DEC15)

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

WOD

Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80%x3

Continue up to a 3RM 

Work up to a max clean + front squat + 2 jerks

Every minute on the minute for 20mins:

1st min- 1 clean & jerk @ max weight from complex 

2nd min- 2-4 muscles ups* 

*scale 4-8 ring/box dips* 

Extra Credit 

Rest 5mins after EMOM

For time- 

50 wallballs 14/20 10ft 

100 doubleunders 

  

Monday (30NOV15) 

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

WOD

Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

Continue up to a 5RM

Work up to a 3RM touch’n’ go power snatch 

10 paused snatch pulls at 3RM weight (3sec below knee/ 3sec at hip) 

– 

For time: 

5 rounds-

7 power snatches 75/115

7 box jumps 28/32

Extra Credit 

Rest 3mins 

1,000m row for time 

  

SundOly (29NOV15)

9:30: Oly lifting w/ Jared Enderton 

11am: Hero WOD 

– 

6pm: Yoga
– 
Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups

4 Handstand Push-ups

8 1.5/2-Pood Kettlebell swings

  
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Saturday (27Nov15)

Open Gym: 9am-noon

Bro-Sesh: 10:30-11:15am 

Squat&Team WOD: 11:15am 

Bro-Sesh

Bench press

5@75%

3@85%

1+95%

– 

Squat&Team WOD:

15 mins to work up to a 1RM overhead squat

– 

For time: 

Teams of 2-

“The horrible 100’s”

For time

*Alternating every 10reps*

100 Box jump, 24 inch box

100 Jumping pull-ups

100 kettlebell swings, 1 pood

Walking Lunge, 50 steps

100 Knees to elbows

100 Push press, 45 pounds

100 Back extensions

100 Wall ball shots, 14/20 pound ball 10ft

100 Burpees

100 Double unders
  

Friday(26Nov15)

Holiday Hours:

Friday: 11am&4:30pm

WOD:

18mins to work through

Back Squat 

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90%x1

Work up to a 2RM

10minutes to work up to

Work up to a 10RM clean grip deadlift

(You may drop between reps and reset or wear straps)

Then 

On the minute every minute for 4 minutes 

3-5 clean grip deadlifts at 10RM weight 

For time: 

21-15-9 reps of:

Wallballs 14/20 10ft

Ring push ups

Extra Credit

Spend 20 extra minutes working on mobility/recovery