Monday – December 1

  Part 1: For Time: 100 Double Unders *3 Minute Cap Part 2: 4 Sets 1 Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch 1 Overhead Squat *All 4 movements to be done without dropping the bar *If you cannot overhead Squat because of mobility issues, perform 4 OH...

Saturday – November 29

2 Rounds 3 Minutes  500 M Row Max Rep Push Press Wall Balls *2 Minute rest between rounds 2 Rounds 3 Minutes 50 Sit Ups Max Rep Burpees to a Target (‘6) *2 Minute rest between rounds 2 Rounds 3 Minutes 30 Ring Push Ups Max Reps Double Unders *2 Minute rest...

BLACK FRIDAY Nov 28

Hero WOD “The Sevens” 40-minute cap 7 rds for time: 7 Handstand push-ups 7 Thrusters (135/95#) 7 Knees to elbows 7 Deadlifts (245#/155#) 7 Burpees 7 Kettle-bell swings (70#/53#) 7 Pull-ups WE WILL HAVE SCALING...

Wednesday – November 26

  OPTION 1: PRE-THANKSGIVING TRADITION 100 Back Squats for time (Bodyweight) *You must be able to complete a set of at least 10 reps at the weight you choose *Scaling options can be weight and/or rep count OPTION 2: 20 Minute AMRAP 30 Air Squats 20 Sit Ups 10...

Tuesday – November 25

  3 Rounds 1 Minute Stations (No transition time) Box Jumps (24/20) KB Swings (53/35) Barbell Row (75/55) Double Unders  Calorie Row REST *Scores will be total reps (Fight Gone Bad Style) *Every 5 single unders will be worth 1 Double Under    ...