A. 20:00 AMRAP
50 Cal Row
40 Wall Balls
30 Burpees
20 Pull-ups
10 Power Snatches @ 135/95 lb
*Rounds or reps recorded
“Don’t aim for success if you want it; just do what you love and believe in, and it will come naturally.”-David Frost
A. 12:00 E202
Back Squat x2x6 @ :03 Pause
*Goal is to increase from last week
B. In 5:00
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
In 15:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x1 @ 85%
Deadlift x2x1 @ 90%
Deadlift x2x1 @ 95%
C. Floor Press build to a 3 RM in 10:00
“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” –Jimmy Dean
A. In 20:00
Power Clean x1x10 sets, build to 85-90%
B. 10:00 AMRAP
10 Cleans @ 135 / 95
100 M Shuttle Run
*Rounds + reps recorded
“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” –Joe Namath
A. In 6:00
Hip Snatch + Hang Snatch + Snatch x 3 sets
In 16:00
Snatch by Feel x1x8 set
B. 10-1
Thrusters @ 95/65
TTB
*Time recorded
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” –Arnold Schwarzenegger
9:00 am Class
FGB Style
3 Rounds
1:00 Row for Cals
1:00 Ball Slams
1:00 Pull-ups
1:00 Box Jumps step down @ 24/20
1:00 Wall Balls
1:00 Rest
*Total reps recorded
10:00 am Class – Free Community WOD
Join us next week for our 7th Anniversary + Holiday Party!!
A. 9:00 E303
Deadlift x3x3 @ 70%
B. For Quality
1K Row
10 Muscle Cleans @ 95 lbs
10 Thrusters @ 95 lb
100 Double Unders
10 Thrusters @ 95 lb
10 Muscle Cleans @ 95 lbs
100 YD Farmers Walk
Join us tomorrow for our Free Community WOD!
A. 16:00 EMOM
Min 1 – 6 TTB
Min 2 – 8 Wall Balls @ 20/14 lb
B. 5 Rounds
10 Burpee Box Jump Overs 24/20
200 M Run
*Total time recorded
“Friendly people are caring people, eager to provide encouragement and support when needed most.” –Rosabeth Moss Kanter
A. Power Snatch build to a heavy Single in 15:00
B. Power Snatch Cluster @ x1.1.1. x3 @ 85% of today rest :30 b/t reps 2:00 b/t sets
C. In 5:00
Deadlift x2x1 @ 50%
Deadlift x2x1 @ 55%
Deadlift x2x1 @ 60%
Deadlift x2x1 @ 65%
Deadlift x2x1 @ 70%
B. In 12:00
Deadlift x2x1 @ 75%
Deadlift x2x1 @ 80%
Deadlift x2x1 @ 85%
Deadlift x2x1 @ 90%
“Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship.” –Buddha
A. 18:00 E202
*Sets 1-3 – 3 Power Cleans @ 60-70%
*Sets 4-6 – 2 Power Clean @ 70-75%
*Sets 7-9 – 1 Power Clean @ 75-85%
B. 60 Cal Row
30 Hang Power Cleans @ 135/95
800 M Run
*time rec.
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” –Thomas A. Edison
A. 10:00 E202
Back Squat x3x5 @ :03 Pause
*Goal is to increase from last week
B. 5 Rounds
12 Thrusters @ 95 / 65 lbs
12 Pull-ups
2:00 Cap
3:00 Rest
*Round is finished under the 2:00 Cap rest remaining time
*Time or reps / round recorded
“We have all known the long loneliness, and we have found that the answer is community.” –Dorothy Day
