November 2013

Pause Front Squat 3-3-3-3-3 10 Minute AMRAP: 5 Wall Ball 20/14 10 KB Swing…

“Christine” 3 Rounds For Time: 500m Row 12 Deadlifts @ BW 21 Box Jump…

Hang Power Snatch 2-2-2-2-2-2-2 11.1 AMRAP 7 Minutes: Burpees with 2 hand touch 6″…

15 Minute AMRAP: 10 Toes To Bar 20 Air Squats Run 100m (50m out,…

Rest Day Gabe and Bro Mike were the only two who took me up…

(correct WOD for today) 5 Rounds For Time: 10 Thrusters 75/53 5 Burpees (whoops…

5 Rounds: 6-8 Pull Ups (weighted, strict, kipping or negatives as needed) Rest 30…

12.3 AMRAP 18 Minutes: 15 Box Jumps 24/20″ 12 Push press 115/75 9 Toes…

Deadlift 3-3-2-2-1-1-1 Alternate For Time: 15-12-9 Wall Ball 20/14 30-24-18 KB Swing 44/26 We…

Pick any two of the following in any order for time: 1 Mile Run…

Hang Power Clean 2-2-2-2-2-2-2 3 Rounds For Time: 10 Hang Power Cleans 95/65 30…

Rest Day Ari has been with us for about 3 years now and is…

Split Jerk 2-2-2-2-2-2 “Annie” 50-40-30-20-10 of: Double Unders Ab Mat Sit Ups Rx+ do…

AMRAP 20 Minutes: 200m Run 10 Push Ups 10 Pull Ups Monday’s WOD was…