Monday 16th November 2015: 3 for the Price for 1
WARM UP 400 M Run 100 Single Skips 80 Sit Ups 60 Jumping Jacks 40 Hollow Rocks 20 Burpees
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WOD
Saturday 14th November 2015: Team WOD Saturday
GYMNASTIC SKILLS 20 Minutes: Hand Stand Walks 10/ 10 Pistols HSPU’s (Pike push ups from a Box)
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Wednesday 11th November 2015: 10 Minute AMRAP
WARM UP 15 Minutes: 1 minute of Hollow Hold 2 Minutes of Flutter Kicks 3 Minutes of Plank Hold 4 Minutes of Mountain Climbers 5 Minutes of Skipping / Double Unders GOATS 25 minutes: Wall Walks Rope Climbs L-Sit Holds GHD Sit UpsRotate Stations W.O.D. 10 Minute AMRAP 5 Pull Ups 9 Box Jumps 20″W;
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Tuesday 10th November 2015: Crossfit Football Total
WARM UP Mobility Work W.O.D. CrossFit Football Total Power Clean 1 Rep Max Squat 1 Rep Max Bench 1 Rep Max Deadlift 1 Rep Max*Perform a single maximum effort for the lifts listed above. *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order.
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Monday 9th November 2015: The 300
WARM UP 400 M run 50 Air Squats 300 M run 50 Sit Ups 200 M run 50 Flutter Kicks
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Saturday 7th November 2015: Smells Like Team Spirit
WARM UP 400 M Run 30 second Over Head Squat Hold with 15 pound plate 30 Hollow Rocks 30 V Sit Ups Shoulder Mobility
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Tuesday 3rd November 2015: 7 Rounds
WARM UP 8 Minutes : 20 Sit Ups 1 Minute Superman Planks 1 Minute Dead Bug 20 Flutter Kicks 20 Mountain Climbers STRENGTH 15 Minutes: Find your Heavy 2 RM Thrusters
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Monday 2nd November 2015: Front Squat, Shuttles & Wall Balls
WARM UP 2 rounds 10 Hollow Rocks 10 Superman 200 m run 10 Push Ups STRENGTH Find your 3 RM Front Squats then do 5 sets of 3 Reps at that weight W.O.D. 20 min AMRAP 10 Front Sq #135 M / # 110 W 0-25 M/0-50 M Shuttle Run 10 Wall Ball #20M/#14W
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Saturday 31st October 2015: Bars & Burpees & Buddys
WARM UP With the PVC – 30 Pass Throughs, 30 Back Squats, 30 Front Squats, 30 Over Head Squats then warm up with your weight on the Bars PARTNER WOD Bars & Burpees & Buddys With a Partner complete: 100 Deadlifts 155#W; 185#M 80 Hang Power Cleans 95#W; 135#M 60 Front Squats 95#W; 135#M 40
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Friday 30th October 2015: Gymnastic Friday
WARM UP 400 M Run 30 Hollow Rocks 30 Supermen 10 Kip Swings 10 Kip Swings with a Pull
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