11.19.15 Thursday

--THE WOD--

"Echo Helen"

8 min amrap

400m Run

21 KBS (53/35)

12 Pullups

*Rest 2 min

3 Rounds

400m Run

21 KBS (53/35)

12 Pullups 

For time...

"Practice makes perfect!"

11.17.15 Tuesday

--SWOD--

1RM Back Squat

*no pause Lets grab a Pr!

--THE WOD--

3 Rounds

14 Power Snatch (95/65)

70 Double Unders

For time...

11.18.15 Wednesday

--SWOD--

10 min EMOTM

Hang Clean+Jerk 

*increasing in load

--THE WOD--

21-18-15-12-9-6

Push Jerk (115/75)

*run 200m between each set

Sindy

11.16.15 Monday

--SWOD--

1RM Front Squat

*no pause Lets go after a Pr!

--THE WOD--

30 Deadlift (135/95)

30 Toes to Bar

20 Power Cleans

20 Toes to Bar

10 Front Squat

10 Toes to Bar

For time...

(20 min time cap)

Ingrid

11.13.15 Friday

--TEAM WOD--

(Teams Of Two)

"Farewell"

10 Rope Climbs

21 Sumo Deadlift High Pull (95/65)

21 V-ups

8 Rope Climbs

18 Sumo Deadlift High Pull

18 V-ups

6 Rope Climbs

15 Sumo Deadlift High Pull

15 V-ups

4 Rope Climbs

12 Sumo Deadlift High Pull

12 V-ups

2 Rope Climbs

9 Sumo Deadlift High Pull

9 V-ups

For time...

John

11.12.15 Thursday

--SWOD--

1RM Paused Back Squat

*3 sec in the bottom of your squat

--THE WOD--

3 Rounds

400m Run

21 KBS (53/35)

21 Goblet Squats 

For time...

Got Barbells?.......

11.11.15 Wednesday

Today we will be repeating some movements that we have done this week. We will be doing that to participate in a Veterans Day worldwide CrossFit Held tribute.

Here's some info on it:

The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.

We kicked off the campaign for our veterans with a special tribute event on the deck of the USS Midway in San Diego, California on October 18, 2014. This year, we are back and hosting the Tribute event back on the Midway on Nov 7th, then around the nation on Nov 11th. These warriors fought for our country, now it is our turn to fight for them.

--THE TRIBUTE WOD--

"Jeremy"

4 min amrap

5 Hang Snatch (135/95)

10 Burpees over the bar

Rest 2 min

"Ben"

4 min amrap

10 Power Cleans 

20 Pullups 

Rest 2 min 

"Beau"

15 Box Jump Overs (24"/20")

30 Wall Balls

Remember this is a Tribute WOD and is meant to be a time to get together to give tribute to our veterans. See you at the box.