WODS: November 2020
Monday, November 30 2020
Grogu
3 MIN AMRAP:
9 x Thruster (95/65)
9 x Pull Up
*Rest 1 MIN*
3 MIN AMRAP:
6 x Thruster (115/85)
6 x Chest 2 Bar Pull Up
*Rest 1 MIN*
3 MIN AMRAP:
3 x Thruster (135/95)
3 x Bar Muscle Up
9 x Thruster (95/65)
9 x Pull Up
*Rest 1 MIN*
3 MIN AMRAP:
6 x Thruster (115/85)
6 x Chest 2 Bar Pull Up
*Rest 1 MIN*
3 MIN AMRAP:
3 x Thruster (135/95)
3 x Bar Muscle Up
Saturday, November 28 2020
Saturday Morning WOD
Friday, November 27 2020
After Turkey Celebration WOD
9AM CLASS ONLY
10 x Thruster (135/95)
15 x Bar Facing Burpee
20 x Hang Clean (135/95)
30 x Pull Up
40 x Deadlift (135/95)
30 x Pull Up
20 x Hang Clean (135/95)
15 x Bar Facing Burpee
10 x Thruster (135/95)
*4 x Toes 2 Bar EMOM*
*15 MIN CAP*
10 x Thruster (135/95)
15 x Bar Facing Burpee
20 x Hang Clean (135/95)
30 x Pull Up
40 x Deadlift (135/95)
30 x Pull Up
20 x Hang Clean (135/95)
15 x Bar Facing Burpee
10 x Thruster (135/95)
*4 x Toes 2 Bar EMOM*
*15 MIN CAP*
Wednesday, November 25 2020
Darksaber
***AM Classes Only Today***
18-15-12-9-6-3
Front Squat (135/95)
Bar Facing Burpee
Handstand Push Up [Strict]
*14 MIN CAP*
18-15-12-9-6-3
Front Squat (135/95)
Bar Facing Burpee
Handstand Push Up [Strict]
*14 MIN CAP*
Tuesday, November 24 2020
Bo-Katan
6 Rounds:
14 x Deadlift (185/125)
14 x Toes 2 Bar
14 x Wall Ball (20/14)
*15 MIN CAP*
14 x Deadlift (185/125)
14 x Toes 2 Bar
14 x Wall Ball (20/14)
*15 MIN CAP*
Monday, November 23 2020
Kimery & Laine's B-Day WOD
10 MIN EMOM
30 x Double Under
[] x Strict HSPU
Then
"Kimeraine"
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 (115/75)
84 x Double Under
30 x Double Under
[] x Strict HSPU
Then
"Kimeraine"
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 (115/75)
84 x Double Under
Saturday, November 21 2020
Saturday Morning WOD
Friday, November 20 2020
Quarren
2 Rounds:
10 x Bar Muscle Up
100 x Double Under
10 x Ring Muscle Up
100 x Double Under
*10 MIN CAP*
10 x Bar Muscle Up
100 x Double Under
10 x Ring Muscle Up
100 x Double Under
*10 MIN CAP*
Thursday, November 19 2020
Kelly Roney's B-Day WOD
25 MIN AMRAP:
25 x Sumo Deadlift High Pull (75/55)
25 x Push Up
25 x Thruster (75/55)
25 x Sit Up (PVC)
25 x Sumo Deadlift High Pull (75/55)
25 x Push Up
25 x Thruster (75/55)
25 x Sit Up (PVC)
Wednesday, November 18 2020
Squid Chowder
5 Rounds:
10 x Burpee Box Jump Over (24/20)
20 x Wall Ball (20/14) to 10'
*10 MIN CAP*
10 x Burpee Box Jump Over (24/20)
20 x Wall Ball (20/14) to 10'
*10 MIN CAP*
Tuesday, November 17 2020
Mon Calamari
15 MIN AMRAP:
3 x Ring Muscle Up
6 x Bar Facing Burpee
3 x Squat Clean (155/105) [185/125]
*Sub 1:1 C2B/RD for MU
3 x Ring Muscle Up
6 x Bar Facing Burpee
3 x Squat Clean (155/105) [185/125]
*Sub 1:1 C2B/RD for MU
Monday, November 16 2020
Taln
15 MIN Every :90 sec
3 Position Snatch (Hang, Knee, Ground)
Then
7 MIN AMRAP:
15 x Snatch (75/55)
15 x Toes 2 Bar
3 Position Snatch (Hang, Knee, Ground)
Then
7 MIN AMRAP:
15 x Snatch (75/55)
15 x Toes 2 Bar
Saturday, November 14 2020
Saturday Morning WOD
Friday, November 13 2020
Odium
3 Rounds:
30 x KB Swing (32/24kg)
75 x Double Under
30 x Wall Ball (20/14) to 10'
*Rest 2 MIN*
*3 MIN Cap Each Round*
30 x KB Swing (32/24kg)
75 x Double Under
30 x Wall Ball (20/14) to 10'
*Rest 2 MIN*
*3 MIN Cap Each Round*
Thursday, November 12 2020
Thunderclast
17 MIN AMRAP
4 x Ring Dip
4 x Box Jump Over (24/20)
4 x Overhead Squat (135/95)
*Aim for 15+ Rounds!*
Wednesday, November 11 2020
Sarah Sepanski's B-Day WOD (King Kong)
"King Kong"
3 Rounds:
1 x Deadlift (455/305)
2 x Ring Muscle Up
3 x Squat Clean (255/170)
4 x Handstand Push Up
*12 MIN CAP*
3 Rounds:
1 x Deadlift (455/305)
2 x Ring Muscle Up
3 x Squat Clean (255/170)
4 x Handstand Push Up
*12 MIN CAP*
Tuesday, November 10 2020
Krayt Dragon
20 MIN EMOM:
1 x Squat Clean & Jerk
*Work up to HEAVY*
Then
5 MIN AMRAP:
200 x Double Under
Max Toes 2 Bar w/ Time Remaining
1 x Squat Clean & Jerk
*Work up to HEAVY*
Then
5 MIN AMRAP:
200 x Double Under
Max Toes 2 Bar w/ Time Remaining
Monday, November 9 2020
Trebek
12 MIN AMRAP:
7 x Thruster (95/65) [115/85]
7 x Bar Facing Burpee
7 x C2B Pull Up
7 x Thruster (95/65) [115/85]
7 x Bar Facing Burpee
7 x C2B Pull Up
Saturday, November 7 2020
Saturday Morning WOD
Friday, November 6 2020
R5-D4
9 MIN AMRAP:
4 x Front Squat (135/95)
3 x Pull Up
2 x Chest 2 Bar Pull Up
1 x Bar Muscle Up
4 x Front Squat (135/95)
3 x Pull Up
2 x Chest 2 Bar Pull Up
1 x Bar Muscle Up
Thursday, November 5 2020
Razor Crest
5 Rounds:
30 x Ring Dip
20 x Sumo Deadlift High Pull (115/85)
30 x Pistol (15R/15L)
*22 MIN CAP*
30 x Ring Dip
20 x Sumo Deadlift High Pull (115/85)
30 x Pistol (15R/15L)
*22 MIN CAP*
Wednesday, November 4 2020
Mos Pelgo
10 MIN AMRAP:
15 x Clean & Jerk
15 x Snatch
15 x Ring Muscle Up
Rx: (135/95)
15 x Clean & Jerk
15 x Snatch
15 x Ring Muscle Up
Rx: (135/95)
Tuesday, November 3 2020
Peli Motto
75 x Thruster (75/55)
75 x Toes 2 Bar
75 x Bar Facing Burpee
*17 MIN CAP*
75 x Toes 2 Bar
75 x Bar Facing Burpee
*17 MIN CAP*
Monday, November 2 2020
Shadow Collective
3 Rounds:
30 x Handstand Push Up
10 x Clean (185/125) [225/155]
*12 MIN CAP*
30 x Handstand Push Up
10 x Clean (185/125) [225/155]
*12 MIN CAP*