Too Fast

WOD 11/16/13 Battle Of The Boxes – November   21-15-9 Thrusters (95/65) KB Swings (55/35) Burpees   Cash Out: 3 Sets: Shuttle Sprint (wall to 1st beam, wall to second beam, wall [...]

BurtDay

  WOD 11/25/13 Power clean + Hang squat clean + Front Squat + Jerk.  10 minutes to work up to a heavy single. Then 1 complex EMOM for 5 minutes at 75-80%   AMRepsAP in 12 minutes: 1 [...]

Heavy Singles

WOD 11/20/13 Bench Press 5-5-5-5-5   As Fast As Possible: 25 Heavy Jump Rope Singles 10 Thrusters (95/65) 15 Toes To Bar Rest 2 minutes and then repeat for a total of 4 rounds.   Cash [...]

Up and Back Down

WOD 11/19/13   Deadlift [email protected]% [email protected]% [email protected]% [email protected]% [email protected]% [email protected]%   For Time: 10 Burpees 20 Overhead Lunges (45/25 bumper) 30 Push-Ups 40 KB Swings (55/35) 50 Double Unders 40 KB Swings 30 [...]

Tardy

WOD 11/18/13   Ring Dips 5-5-5-5-5   Tabata Back Squat (45/33) Rest 1 minute Tabata Push Press (45/33) Rest 1 minute Tabata Front Squat (45/33)   Tabata is 8 rounds of 20 seconds [...]

Biblioteca

WOD 11/15/13 Front Squat 5-5-5-5-5 @ 65%-70%-75%-80%-85%   For Time: 800m Dumbbell Run (15/10) 50 DB Thrusters (45/30) 100 Double Unders 50 Toes To Bar 25 Burpees   Cash Out: 4 Sets of [...]

WOD 11/14/13 Clean Complex – Tall Squat Clean (Dip & Drive Only) + Hang Squat Clean + Squat Clean + Jerk We will work on this complex for about 12 minutes, trying to complete at least 8 [...]

The Turk

WOD 11/13/13   Buy In – 5 Turkish Get-Ups on each arm   Press 5-5-5-5- Push Press 5-5-5-5 Add weight each set   4 Rounds: 30 seconds Goblet Squats 30 seconds KB Swings Then [...]

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