WOD

Deadlift 3-3-3-3-3

WOD

3 rounds (modified down from 5) for time of:
20 KB Swings (1.5 pood)
250m Row
20 Box Jumps
250m Row
20 Situps

WOD

Happy Thanksgiving!

5 rounds for time of:

500m Row
50 Squats
30 Back Extensions

WOD

"JT"

21-15-9 reps for time of:

Hand Stand Pushups
Ring Dips
Pushups

Rest Day

Might as well start the holiday early...this will likely be 4 rest day's in a row...though I probably need it

WOD

"Annie"

50-40-30-20-10
rep rounds for time of:
Double Unders
Situps

See you at my place at 6PM, we gotta finish this one quick, so get there ready to go!

WOD

Three Rounds for time of:

21 KTE's
21 Kettlebell Swings - 1.5 Pood
21 Pushups
15' rope climb - 3 ascents
21 Box Jumps - 20"
21 Back Extensions
150' Walking Lunges

This was a killer! Especially the Rope climbs!

WOD

Howbout today we do:

"Frianebeth"

this is a combination of Fran, Diane, and Elizabeth:

21 Thrusters (95#)
21 Pullups
15 Squat Cleans (135#)
15 Ring Dips
9 Deadlifts (225#)
9 Hand Stand Pushups

or instead we could just do a regular "Diane" or regular "Elizabeth," I guess we'll figure it out when we meet at SFA 'round 6-630

WOD

We thought we'd take a departure from the main page today in order to do a workout we've never done before:

"GI-Jane"

For time:
100 Burpee Pull-ups

1 rep is one burpee and 1 pullup

See you at SFA @ 5PM for a nice beat down!

WOD

We didn't get Helen done yesterday, so we'll be doing it today at AMCMS around 530PM or something...

in case you can't scroll down, see it here.

WOD

"Helen"

Three rounds for time of:
Run 400m
21 1.5 pood Kettlebell swings
12 Pullups

We will probably do this after the Indian Food Festival....I'm gonna guess this may happen around 830 or 9PM at AMCMS

WOD

We are doing yesterday's workout for two reasons, we missed it yesterday, and our bar is a little out of sorts...maybe SFA tomorrow afternoon?

Anyways,

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

We'll do this one at Mary Branch at 5PM - see yall there!

Rest Day!!

Seriously I hurt EVERYWHERE!

WOD

Today is technically a rest day, but since we skipped Sunday, we're gonna do...

"The Bear"

5 rounds of:

7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest as needed between rounds.
Shoot for max load last set, post loads to comments.
No resting bar on the ground, even to re-grip.

Movements don't have to exactly match these so long as the following criteria are met:
Must have full extension at top of clean
Squats must go below parallel
Bar is locked out above head on presses

See ya'll at SFA @ 5PM for an awesome workout!

WOD

"Fight Gone Bad!" - modified

Three rounds of:
Wall-ball, 20# ball, 10' target (Reps)
Sumo deadlift high-pull, 75# (Reps)
Box Jump, 20" box (Reps)
Push-press, 75# (Reps)
Burpees (Reps)
Rest 1 minute

Each exercise is one minute, goal is for the highest number of reps on each exercise possible, adding all points together at the end for a final score.

As usual, we'll be modifying this workout with Burpees instead of rowing at the end. I'm thinking we'll either meet at 5PM @ SFA, or we'll wait till 6PM so Dustin can join us. I've got two balls for the wall balls, so we can get two guys going at once!

Here is the last time we did Fight Gone Bad!

Or we could do "Angie" or the AMRAP of thrusters & pullups wod, if anyone's feelin' that?