Power Clean & Burpee-Pullups!

• 2 minutes on, 2 minutes off
• repeat 7x
• 
  
• 5 power cleans (185 / 115)
• as many burpee pullups as possible with time left from 2 minutes

Happy Birthday Brittany!

• 4 rounds
• 
  
• 7 thrusters (115/75)
• 7 Sumo DLHP (same weight)
• 250 M run

"Post Turkey - Bring It!"

• Strength WOD (15 minutes)
• 
  
• then
• 
  
• 15 Min AMRAP
• 
  
• 1 Snatch + 2 OHS (135 / 95)
• 7 Floor Press (same weight)
• 7 Knees to Elbows

Happy Thanksgiving

Please remember we are closed Wed Nov. 23rd and Thur Nov. 24th for Thanksgiving. We will have open gym on Friday at 11am!

11/22/11

• 750 M run
• 20 KB American Swings (70 / 53)
• 30 pullups
• 40 Mountain Climbers (25 each leg)
• 50 Situps (no med ball)
• 40 Mountain Climbers (25 each leg)
• 30 pullups
• 20 KB American Swings (70 / 53)
• 750 M run

Glute Blaster

• Strength WOD
• 
  
• then
• 
  
• 3 Rounds
• 50 M OH Lunges (45 / 25) 
• 20 Par/Ring pushups 
• 10 Box Jumps (30" / 24") 
• 250 M run

"Birthday WOD - Dani!!"

• Strength WOD - Floor Press: 5-3-3-1
• 
  
• 13 Min AMRAP
• 
  
• 7 HSPU
• 10 Toes to Bar
• 10 bent rows (135/95)
• 
  
• 2 minute break then...
• 
  
• Max effort L-Sit hold x 3

"Birthday WOD - Bryan L!!"

• 4 rounds
• 
  
• 5 hang cleans (185/115)
• 10 burpees
• 10 pullups
• 500 M

"Birthday WOD - Janet P.!!"

• Strength WOD
• 
  
• 10 rounds
• 
  
• 3 Front Squats (205/135)
• 6 KB SDHP (70/53)
• 9 Deadlifts (205/135)

"Gubi's Bday WOD"

• Strength WOD
• 
  
• then...
• 
  
• AMRAP 17 Minutes
• 9 KB American Swings (70/44)
• 12 Box Jumps (30"/24")
• 15 pushups
• 100 M sprint

"Thrust-N-Run"

15 Thrusters (115 / 75)
500 M run
10 Thrusters (115 / 75)
500 M run
5 Thrusters (115 / 75)
500 M run

"11/11/11"

• Strength WOD
• then...
• 
  
• 5 rounds
• 
  
• 11 hang power cleans (135/95)
• 11 HSPU
• 11 knees to elbows

Thirsty Thursday 11/10/11

• Strength WOD
• 
  
• then...
• 
  
• 750 M run
• 5 OHS (135 / 95)
• 20 deadlifts (same weight)
• 500 M run
• 5 OHS (135 / 95)
• 20 deadlifts (same weight)
• 250 M run
• 5 OHS (135 / 95)
• 20 deadlifts (same weight)

Team WODesday 11/09/11

• Partner #1 does Prowler Hi/Lo push 30 M
• 
  
• Partners #2 and #3 do As many dips as possible on rings full ROM or parallettes
• 
  
• & As many plate/kb get-up situps as possible with the time it takes for partner #1 to finish prowlers
• 
  
• team is done after each partner has done 5 prowler pushes

"Happy Birthday Anhy!"

• Strength WOD

• then...
• Cindy - 20 Min AMRAP
• 
  
• 5 pullups
• 10 pushups
• 15 air squats

Monday Rehab 11/07/11

• Skill/Strength work
• 
  
• 4 rounds
• 
  
• 21 double unders
• 15 wall balls (20/14)
• 9 box jumps (30" / 24")

Broward Cup WOD #3

• Increase by 3 until time runs out, 15 minute cap
• 
  
• 3 squat clean (+ overhead for men) (115#)
• 3 chest to bar pullups
• 6 squat clean (+ overhead for men) (115#)
• 6 chest to bar pullups
• 9 squat clean (+ overhead for men) (115#)
• 9 chest to bar pullups
• 
  
• 
  
• **etc until time runs out...

cool down

Jump/Press/Get-up/Pushup

• Front Squats 5-5-5-5-5
• 
  
• 15 Minute AMRAP
• 
  
• 10 Box Jumps
• 10 Floor Press (135/95)
• 10 KB get up situps
• 10 Parallette/Ring Pushups

Lunge/Run/Pullup

• Double Under practice 10 minute warmup
• 
  
• 3 rounds
• 30M Lunge (45 / 25)
• 500M run
• 15 pullups

"Birthday WOD"

• Skill / Strength Work then...
• 
  
• 100 M sprint
• 100 Med Ball Situps
• 100 russian twists (45/25)
• 50 burpees
• 40 Power Cleans (135 / 95)
• 20 Front Squats (same weight) 
• 100M Sprint