Warmup: Burgener warmup, Junkyard dog WOD: 3 rounds 10 squat clean & Jerk (155/105#) 500m Row Modify weight as needed. Cooldown: Pick an ab circuit from the board. Roll and stretch

Warm-up: ROM drills, 10 pull-ups, 15 squats, 20 burpees Strength: Back Squat Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1 RM WOD: For Time 25 Chest to bar pull-ups 50 Burpees 1500M Row Cooldown: 2 min plank hold. Roll out and stretch

**There will not be any evening classes tonight, but there WILL be a special Thanksgiving WOD tomorrow at 9:30am** Warmup: ROM drills, Practice C & J’s with bar Strength: Clean + Jerk Warmup: 5/5/3+ @ 40/50/60% 1 RM After each set of cleans, perform 1 Jerk Work: 3/3/3+ @ 70/80/90% 1 RM, After each set more »

Warmup: ROM drills, 2 mins Jump rope – practice double unders WOD: 1000m row 21-15-9 of Pullups Front Squats GHD situps 1000m row Roll out and stretch

**Remember, there won’t be 7am or 8:30am classes on Monday** Warmup: 25 burpees WOD: Take your pick: 5 x 800m run or 5 x 1000m row rest a max of 4 minutes between rounds When finished, do abs.

**Please note change of Schedule for Fri 9/13/13 and Mon 9/16/13. There will only be the 5:45 am class on Friday and there will only be the 5:45 am class and the evening classes on Monday. Please chat with me if we need to make alternate arrangements for you to get your WOD done on more »

***Bring your jump rope today!*** Warmup: ROM Drills 50 hollow rocks 50 arch rocks WOD: Partner row to 10,000 m. Partners can decide how to split the distance, but do a minimum of 500m at a time. While one partner rows, the other partner(s) will jump rope (practice double unders) Core: wall sits for max more »

Bring your jump rope today. Warmup: Rom drills, 10 push-ups, 20 squats, 200 m run Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% Wod: 2 rounds for time 2000m row or 1 mile run Rest 5 mins between rounds If people are waiting for rower, they should jump rope and practice double more »