November 2012

6 Minute Abs

WOD 11/30/12 AMRAP in 6 minutes: 100m Sprint 100m Farmers Carry (55/35)   AMRAP in 6 minutes: 10 Wall Ball (20/14) 10 Box Jumps (24/20)   AMRAP in 6 minutes: 15 Sit-Ups 5 Burpees  

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Heavy Intervals

 WOD 11/29/12 AMRAP in 30 minutes: 5 Squat Cleans 400m Run 10 Deadlift 5 Jerks   Rest 2 minutes after each round   There is no prescribed weight. Pick a load that is heavy for

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Press On

 WOD 11/28/12 Press 5-5-3-3-1-1-1 With the press you must keep your knees locked out the entire time.   “Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest exactly 3 minutes between

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SlayBell

WOD 11/27/12 5 minutes Squat Snatch practice starting from the Tall position (bar at hips) – use light weights. 10 minutes Squat Snatch starting from the Hang position – find a heavy single   Complete

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Heismanziel

WOD 11/26/12 Back Squat 3-3-3-3 Start at 80% and increase the load every set   For Time: 1k Row 1k Run   Tabata Dead Hang Pull-Ups – Score is total number of reps completed  

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Pub Run 4.0 Benefitting Toys For Tots

On Saturday, December 8 after our Women’s Competition we will have a pub run at 5:30 in Beaumont starting at Thirstys. If you want to participate we ask that you bring a toy to be

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Give Thanks

WOD 11/21/12 2x400m Sprint – Rest 4 minutes between each effort.   AMRAP in 10 minutes: 7 Deadlifts (95/65) 7 Hang Power Clean (95/65) 7 Front Squat (95/65) 7 Shoulder to Overhead (95/65)   Starting

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Live Well

WOD 11/20/12 Back Squats 5 sets of 5 at 75% or heavier   3 Rounds: 20 Pull-Ups 20 Wall Ball 20 KB Swings 400m Run     Starting Monday, November 26 we will have the

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Belated

WOD 11/19/12 “ET” 2-4-6-8-10 Clean & Jerk (155/105) 2x Toes To bar 10x Double Unders     Starting Monday, November 26 we will have the 5am class every weekday.   Thanksgiving Hours Wednesday, November 21

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Dude….. Sweet

WOD 11/16/12 As many rounds as possible in 15 minutes of: 5 Handstand Push-ups 7 Squat snatch (95/65) 10 Box Jumps (20/16)   Cash Out: 30 Dead Hang Pull-Ups

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