• Thursday November 23rd



    HAPPY THANKSGIVING TO THE BEST COMMUNITY AROUND. SO THANKFUL TO BE A PART OF SOMETHING AMAZING

    WODS
    3 RFT of
    10 Power Snatch 115/85 95/65
    20 Box Jump up n Over 24/20
    30 Wallballs

    EMOMx20
    Odd - Snatch
    Even - 25 II Unders

    AMRAPx15
    3 Thrusters 95/65
    3 Pull Ups
    6 Thrusters
    6 Pull Ups
    9 Thrusters
    9 Pull Ups
    etc

    Teams of 3
    AMRAPx7
    50 Push Press 135/95
    50 Front Squats
    50 Hang Power Cleans
    Rest 3:00
    AMRAPx7
    50 Push Press 115/85
    50 Front Squats
    50 Hang Power Cleans
    Rest 3:00
    AMRAPx7
    50 Push Press 95/65
    50 Front Squats
    50 Hang Power Cleans


    AMRAPx4
    27/21 Cal Row
    15 Power Cleans 115/85
    15 Burpee Box Jump Up and Overs 24/20
    Rest 4:00
    AMRAPx4
    27/21 Cal Row
    21 Power Cleans 95/65
    15 Burpee  Box Jump up and Over
    Rest 4:00
    AMRAPx4
    27/21 Cal Row
    21 Power Cleans 75/55
    15 Burpee Box Jump up and over

    AMRAPx20
    5 Thrusters 95/65
    7 C2B Pull Ups
    9 Cal Row

    Deck of Cards
    Hearts- Lateral Burpees
    Clubs- Power Snatch 75/55
    Diamonds - Wallballs
    Spades - Core
    Jokers - 20 Cal Row

    Linda aka 3 Bars of Death
    10-9-8-7.....
    Bench Press BW
    Clean .75 BW
    Deadlift 1.5 BW

  • Wednesday November 22nd

    WOD


    4 RFT of:
    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Air Squats
    2 TnGo Bear Complex 1. 185/125 2. 155/105 3. 135/95
    Rest 2:00
    1 Complex= 1 Power Clean + 1 FS + 1 Thruster + 1 Back Squat + 1 Thruster


    FX
    15 Pull Ups/RR
    25 Push Ups
    35 Sit Ups
    45 Air Squats
    2 BC TnGo 115/85 95/65

  • Tuesday November 21st

    Box News - Thanksgiving hours - North 7-10:30 and South 8-10.


     
    WOD

    Choice of Totals

    "CFT"
    Deadlift
    Back Squat
    Shoulder Press

    or

    "New CFT"

    Overhead Squat
    Bench Press
    Clean

    3 attempts at each lift for heaviest lift. Post total as score

    Cash Out

    with a running clock dead hang from pull up bar for a total of 5:00.  Every time you come off the bar complete 20 sit ups. Post time completed as score.

  • Monday November 20

    WOD

    Rest Day
    Open Active/Recovery
    North 11-1 and 5:30-7
    South 11-1 and 5:00-6:30

  • Sunday November 19th



    U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

    Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

    Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

    WOD
    Complete as many rounds as possible in 20 minutes of:
    Run 400 meters
    11 power snatches, 95/65
    17 pull-ups
    13 power cleans, 95/65

  • Saturday November 18th

    WOD

    "Deck of Cards"
    2 Person Teams

    As many cards as possible in 21:00 of
    Heart - Burpee Box Jump up and Overs 20 across
    Clubs - Thrusters 75/55
    Diamonds - DB Snatch 45/35
    Spades - KBS

    Jokers - Row 500 m (250 increments)

    Ace=21 reps
    King= 15 reps
    Queen= 14 reps
    Jack= 13 reps


    Scale loads as needed. Only 1 athlete working at a time.

  • Friday November 17th

    WOD

    AMRAPx18
    9 S2OH 135/95
    12 TTB
    15 Cal Row or 200m Run
    18 GS Box Jumps 24/20

    Rest 5:00

    Max Reps in 2:00 of
    Power Cleans 135/95


    FX
    9 S2OH Scale load
    12 TTB/V ups/ Sit Ups
    15 Cal Row or 200m Run
    18 GS BJ or Step Ups
    Rest 5:00
    2:00 Max reps of
    Power Cleans choose load 

  • Thursday November 16th



    WOD
    Rest Day
    Open/Active Recovery  
    North 11-1 ONLY
    No evening OG due to Lulu community workout. We will be doing "Tabata This" if you wanna come out and join us.

    South
    11-1 and 5:00-6:30pm

  • Wednesday November 15th

    WOD

    Conditioning
    20 Burpees
    10 Squat Snatches 135/95
    5 Bar Muscle Ups 2:1 C2B
    10 Squat Snatches 135/95
    20 Burpees

    BB/Strength
    EMOMx15

    1 Snatch P/S/S working up to heavy as possible


    FX

    20 Burpees
    10 Power Sn + OHS/Lunge
    10 Pull Ups
    10 Power Sn + OHS/Lunge
    20 Burpees

    EMOMx15
    Snatch P/S/S

  • Tuesday November 14th

    WOD

    BB/Strength
    Back Squats
    5-5-5-5-5 75-83% climbing

    Conditioning 
    35-25-15-5 reps of
    Wallballs 20/14 @10'
    70-50-30-10 reps of
    II Unders

    FX
    Back Squats
    5x5 across
    30-20-10 reps
    Wallballs
    60-40-20 reps of
    II Unders or att/singles

  • Monday November 13th

    WOD

    BB/Strength

    EMOMx20
    Odd - 3 Bench Press *choose load m- BW+/- f.75% BW+/-
    Even - 5 Deadlifts * choose load m- 1.5%BW +/- f 1.25-1.5%BW Should be TnGo

    Then
    Conditioning

    21-15-9 reps of
    Power Cleans 135/95
    HSPU
    Time Cap 12:00

    FX
    BB/Strength
    Choose moderate loads

    Conditioning
    21-15-9 of
    Power Cleans 95/65
    OH Press or Push Ups

  • Sunday November 12th

    WOD

    Rest Day
    Closed
    North and South

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