WODS: November 2014

CALENDAR VIEW
Wednesday, November 26 2014
Pre Turkey Day Bash
Pre Turkey Day Bash 40 x Burpee
30 x Wall Ball (20/14) to 12ft
20 x HSPU   [Strict]
10 x Squat Clean (155/105)
100 x Double Under
10 x Squat Clean (155/105)
20 x HSPU   [Strict]
30 x Wall Ball (20/14) to 12ft
40 x Burpee
*21 MIN CAP*
Tuesday, November 25 2014
District 13
District 13 Every 4 Minutes As Long As You Can:
3 Rounds:
10 x Power Snatch (75/55)
C2B Pull Up
After 2 Intervals, Increase Weight to (95/65)
After 4 Intervals, Increase Weight to (115/75)
After 6 Intervals, Increase Weight to (135/95)
Monday, November 24 2014
Mockingjay
10 MIN E20SEC
1 x Power Clean & Jerk
then
2 Rounds:
10 x Front Squat (205/135)
10 x Burpee Muscle Up
*Scale w/ Burpee Ring Dip*
Friday, November 21 2014
CASE
CASE Every 5 MIN:
3 Rounds:
10 x Thruster (75/55)
10 x Bar Facing Burpee
*Continue until you can't complete all 3 rounds in 5 MIN*
*After completing 2 of the 5 minute intervals, increase load to (95/65)*
*After completing 4 of the 5 minute intervals, increase load to (115/75)*
Continue in this fashion until you are unable to complete the work within the 5 minute time frames
Thursday, November 20 2014
TARS
TARS 4 Rounds:
40 x AbMat Sit Up
30 x Air Squat
20 x Push Up   [HSPU]
10 x Ring Dip   [MU]
*19 MIN CAP*
Wednesday, November 19 2014
Adam Gray's B-Day WOD
Adam Gray's B-Day WOD 10 MIN EMOM:
1 x Squat Snatch
1 x Hang Squat Snatch
1 x Overhead Squat
*Post Weight Used for ALL 10*
then
'Grace'
30 x Clean & Jerk (135/95)
Tuesday, November 18 2014
Kat's B-Day WOD
Kat's B-Day WOD 10 Rounds:
5 x Deadlift (255/165)   [315/205]
5 x Pull Up   [C2B]
5 x Burpee
Monday, November 17 2014
Wormhole
Wormhole Death By 10 x Double Under
*Add 10 Double Unders EMOM Until Failure*
*Sub 2 x Single Under for Double Under*
then
10 MIN AMRAP:
1-2-3-4-5-6-7-...
Overhead Squat (135/95)
Box Jump (30/24)
Toes 2 Bar
Friday, November 14 2014
Philae
Philae 15 MIN AMRAP:
3-6-9-12-15-18-...
Overhead Squat (95/65)
Ring Dip
KB Swing (32/24kg)
*200 x Double Under Cash Out*
Post Rounds Complete & Time for 200 x DU
Sub 300 x Singles
Thursday, November 13 2014
LS Tees
LS Tees 10 MIN E20SEC:
1 x Power Clean
then
30-20-10
Alternating Front Rack Lunge (165/115)
C2B Pull Up   [MU?]
*12 MIN CAP*
Wednesday, November 12 2014
Bob Daniels B-Day WOD
Bob Daniels B-Day WOD 8 Rounds:
8 x Deadlift (155/105)
8 x Box Jump (24/20)
8 x Bar Facing Burpee
*17 MIN CAP*
Tuesday, November 11 2014
Interstellar
Interstellar 5 Rounds:
9 x Push Jerk (145/100)
12 x Toes 2 Bar
15 x Wall Ball (20/14) to 12' Target
*14 MIN CAP*
Monday, November 10 2014
Donkey Kong
Donkey Kong 10 MIN AMRAP:
3 x Thruster (135/95)
30 x Double Under
Rest 10 Sec
400M Run
*Post Score & Time for 400M Run*
Compare to 9 OCT 2013
Friday, November 7 2014
#TrailMixScandal
#TrailMixScandal 18-15-12-9-6-3
Front Squat (135/95)
Toes 2 Bar
Clapping Push Up
*5 x Burpee Penalty Every Time You Break Up Front Squat Sets*
Thursday, November 6 2014
#Huyopa
#Huyopa 5 MIN AMRAP:
2 x Muscle Up   (Scale w/ Ring Dip/Ring Negatives)
4 x Deadlift (225/155)   [275/185]
*2 MIN REST*
5 MIN AMRAP:
4 x Bar Facing Burpee
8 x Wall Ball (20/14) to 12' Target
*Post scores for each workout*
Wednesday, November 5 2014
Kyle Bush's B-Day WOD
Kyle Bush's B-Day WOD 21 x HSPU   [Strict]
7 x Power Clean (Bodyweight)
21 x Pull Up   [C2B]
7 x Power Clean
21 x Box Jump (30/24)
7 x Power Clean
21 x Pull Up   [C2B]
7 x Power Clean
21 x HSPU   [Strict]
*14 MIN CAP*
Tuesday, November 4 2014
Lipsey's B-Day WOD
Lipsey's B-Day WOD 30 x Snatch Complex (155/105)
1 x Power Snatch
1 x Hang Power Snatch
1 x Overhead Squat
*10MIN CAP*
At 10 MIN Immediately Begin:
3 x Wall Climb
30 x KB Swing (32/24kg)
3 x Wall Climb
30 x Wall Ball (20/14)
3 x Wall Climb
30 x Box Jump (24/20)
3 x Wall Climb
30 x Toes 2 Bar
3 x Wall Climb
*15 MIN CAP*
Monday, November 3 2014
No Band November
No Band November 3 NOV WOD:
7 Rounds:
7 x Pull Up [C2B]
8 x Thruster (115/75) [135/95]
9 x Bar Facing Burpee
*21 MIN CAP*
*Sub Ring Rows for Pull Ups*

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