WODS: November 2016

CALENDAR VIEW
Wednesday, November 30 2016
#TrustCluster
#TrustCluster Every 3 Min As Long As Possible
Round 1:
15 x Front Squat (95/65)
15 x C2B Pull Up

Round 2:
20 x Front Squat
20 x C2B Pull Up

Round 3:
25 x Front Squat
25 x C2B Pull Up

Round 4:
30 x Front Squat
30 x C2B Pull Up

Round 5:
...
...

Masters Rx {65/45} and Regular Pull Ups
Tuesday, November 29 2016
Mike T's B-Day WOD
Mike T's B-Day WOD

2 Rounds:

20 x Ring Dip

20 x Toes 2 Bar

20 x Push Up

20 x Deadlift (225/155)

20 x Box Jump (30/24)

20 x Handstand Push Up

20 x Bar Facing Burpee

20 x Wall Ball (20/14) to 10'

*20 MIN CAP*

Monday, November 28 2016
Kimery & Laine's B-Day WOD
Kimery & Laine's B-Day WOD 5 MIN AMRAP:
11 x Squat Snatch (115/75)
22 x Box Jump (24/20)
19 x Burpee
88 x Air Squat
*3 MIN REST*
5 MIN AMRAP:
11 x Clean & Jerk (115/75)
24 x Pull Up
19 x Thruster (119/75)
89 x Double Under
Saturday, November 26 2016
Saturday Morning WODs
Saturday Morning WODs
Wednesday, November 23 2016
Nicole's B-Day WOD
Nicole's B-Day WOD 30 x Bar Facing Burpee
30 x Thruster (115/75)
30 x Chest 2 Bar Pull Up
30 x Pistol
30 x Box Jump (30/24)
30 x KB Swing (24/16kg)
30 x Squat Clean (115/75)
30 x Handstand Push Up
*20 MIN CAP*
Tuesday, November 22 2016
Blake Wilkins' B-Day WOD
Blake Wilkins' B-Day WOD

11 MIN AMRAP:

3 x Muscle Up

6 x Hang Snatch

9 x Overhead Squat

11 x Toes 2 Bar

Sub 2x Ring Dip for MU

Monday, November 21 2016
Adam Gray's B-Day WOD
Adam Gray's B-Day WOD

100 x Burpee For Time

EMOM: Death By Clean & Jerk (135/95)

Workout ends when 100 Burpees is complete OR "Die" by Clean & Jerk

Score is Time completed OR Number of Burpees Completed

Saturday, November 19 2016
Saturday Morning WODs
Saturday Morning WODs
Friday, November 18 2016
Battle of the Barbells Chipper
Battle of the Barbells Chipper 400M Run
40 x Deadlift (155/105)   {115/75}
40 x Box Jump Over (24/20)   {20}
40 x Wall Ball (20/14) to 10'   {9'}
20 x Bar Muscle Up   {C2B}
40 x Wall Ball
40 x Box Jump Over
40 x Deadlift
400M Run
*22 MIN CAP*
Thursday, November 17 2016
Sal Tlay Ka Siti
Sal Tlay Ka Siti

15 MIN EMOM:

1 x Squat Snatch

then

7 MIN AMRAP:

6 x Strict Chin Up

8 x Pistol Alternating

12 x Push Up (2 x KB 24/16kg)

Wednesday, November 16 2016
Negan
Negan

8 Rounds:

5 x Power Clean (155/105)

50 x Double Under

*12 MIN CAP*

Tuesday, November 15 2016
The Arrival
The Arrival

5 MIN AMRAP:

4-3-2-1

Deadlift (275/185)  {185/125}

Muscle Up

*Scale Muscle Up w/ 2x Ring Dip

Rest

5 MIN AMRAP:

10 x Medball Clean (20/14)

15 x Wall Ball

*Post Score for Each WOD*

Monday, November 14 2016
Trompe L'Oeil

18 MIN AMRAP:

20 x Thruster (95/65)

20 x Toes 2 Bar

20 x Bar Facing Burpee

Saturday, November 12 2016
Saturday Morning WODs
Saturday Morning WODs
Friday, November 11 2016
Happy Veterans Day
Happy Veterans Day

12 MIN EMOM

5 x Clean & Jerk (135/95)

9 x Toes 2 Bar

*Always finish round then rest til the next minute*

*Score is total rounds*

Thursday, November 10 2016
Broliance
Broliance

12-9-6

Front Squat (205/135)   {135/95}

Muscle Up

*Sub 2 x Ring Dip Per MU*

*9 MIN CAP*

Wednesday, November 9 2016
Decision 2016
Decision 2016 4 Rounds - New Round Every 5 Minutes
20 x Deadlift (155/105)
25 x Wall Ball (20/14)
30 x Box Jump (24/20)
*If you cannot complete work in 5 minutes, finish the round and then pick up at next 5 minute mark*
Tuesday, November 8 2016
Contrapasso
Contrapasso

21-15-9

Hang Snatch (95/65)   [135/95]

C2B Pull Up

Bar Facing Burpee

*12 MIN CAP*

Monday, November 7 2016
Dr. Strange
Dr. Strange

10 MIN AMRAP

7 x Squat Clean (115/75)

30 x Double Under

Friday, November 4 2016
Kyle Bush's B-Day WOD

15 MIN EMOM

1 x Hang Squat Clean & Jerk

20 x Double Under

Then

3 Rounds:

23 x Handstand Push Up

23 x Back Squat (115/75)

23 x Pull Up

23 x Shoulder to Overhead (115/75)

*16 MIN CAP*

Thursday, November 3 2016
Cubs Win
Cubs Win

3 Rounds. New Round Every 6 MIN:

60 x Wall Ball (20/14)

40 x Toes 2 Bar

60 x Push Up

*18 MIN CAP*

Scale Weights/Movements!

Wednesday, November 2 2016
Lipsey's B-Day WOD
Lipsey's B-Day WOD 30 x Hang Clean
2 x Bar Muscle Up
30 x Hang Snatch
2 x Bar Muscle Up
30 x Push Press
2 x Bar Muscle Up
30 x Overhead Squat
2 x Bar Muscle Up
30 x Alternating Front Rack Lunge
2 x Bar Muscle Up
Rx = (75/55)
*Scale Weight So That All Movements Are Unbroken*
*12 MIN CAP*
Tuesday, November 1 2016
KGreg's B-Day WOD
KGreg's B-Day WOD 28 MIN AMRAP:
11 x Bar Facing Burpee
1 x Clean & Jerk (225/155)
8 x Pistol
8 x Pull Up

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