November 2014

Teams of 2 “Saturday Night Fever” AMRAP 20 20 Hand release push ups 20 pull ups 20 push press 135/95 20 KB Swings 53/35 one partner works at a time.

Remember 10am only tomorrow! Come work off that Turkey! Let’s make this a huge class. We will heat it as much as possible to accommodate a large crowd if necessary. Most coaches will be throwing down as well. Lets have some fun! “Glutton for Punishment” 20 min amrap 60 calorie row 50 TTB 40 Wallball

                  Happy Birthday to our favorite Crazy Canadian! Her birthday is actually the 28th but with the holiday we are celebrating it tomorrow. Please come on in and throwdown with this little doozy we made up for her! “Crown Royal” 22 min amrap 11 thrusters 135/95 28

For time 800M run 3 rounds 20 calorie row 40 air squats 60 double unders 800m run

1.3×5@75% Front Squats Add 5 to 10lbs to the weight used on 10/20 2.3×5 @75% push press assume 5lbs heavier 3.21-15-9 Deadlift 275/185 30/24 inch box jump

Teams of 2 100 double unders 50 push press 95/65 50 pull ups 400m run One partner works at a time. Both run at the same time.

“Manion” 7RFT 400M run 29 back squats 135/95

Goat Day OTMx20 even goat 1 odd goat 2