WOD;
For Reps:
2 Min AMRAP of;
RX = Chest 2 Bar PullUps
RX+ = Muscle Ups (Bar or Rings)
Rest 1 Min
4 Min AMRAP of;
Squat Snatch
RX = 115/75lb
RX+ = 135/95lb
Rest 1 Min
8 Min AMRAP of;
50 Double Unders
25 KBS 24/16kg
Rest 1 Min
4 Min AMRAP of;
Squat Snatch
RX = 115/75lb
RX+ = 135/95lb
Rest 1 Min
2 Min AMRAP of;
RX = Chest 2 Bar PullUps
RX+ = Muscle Ups (Bar or Rings)
Cashout;
150 Ab Mat Situps
WOD;
Welcome Baby Jack Patrick Garvey!!!! Huge congrats to Coaches Greg and Kate Garvey on their healthy baby boy 🙂
WOD;
‘Baby Jack’
25 Min AMRAP;
11 J-umping pull ups
11 A-b mat situps
11 C-leans (2hand, squat wKB) 24/16kg
11 K-ettle bell swings 24/16kg
*score is total rounds + reps
WOD;
Complete as many reps as possible in 5 minutes of:
Clean and Jerk 185/125
Rest 2 Min
THEN
Complete as many reps as possible in 5 minutes of:
5 Dead Lift 185/125
5 Bar Facing Burpees
Rest 1 Min
THEN
Complete as many reps as possible in 5 minutes of:
5 Pull Up
10 Push Ups
15 Air Squats
* Score is total reps
Cashout;
November Mobework
WOD;
For Time:
100 Wall Ball 20/14lb @ 10′
90 Double Unders
80 Hang Power Clean 75/55lb
70 Double Unders
60 Overhead Squats 75/55lb
50 Double Unders
40 Hang Power Snatch 75/55lb
30 Double Unders
20 Med Ball Cleans 20/14lb
100 Double Unders
*40 Min Time Cap
WOD;
‘Conaboy’
Complete as many rounds as possible in 3 Rounds of:
3 Min
3 Press/3 Push Press/3 Push Jerk
3 Min
3 Full Clean/3 Power Clean/3 Hang Power Clean
3 Min
3 Full Snatch/3 Power Snatch/3 Hang Power Snatch
1 Min Rest
*75/55lb
Compare to your performance on 5/29/2014
WOD;
3 Rounds of
12, 9, 6, 3
Deadlifts 225/155lb
Handstand Push Ups
Rest exactly 3 minutes between rounds.
**Score all three rounds separately.
Compare to your performance on 11/20/2013
Cashout;
November Mobework
Skill;
Hang Power Snatch 3, 3, 3
WOD;
3 Rounds for reps of:
1 Min V-Up
1 Min Ab Mat Situp (butterfly)
1 Min V-Twist (L+R=1)
1 Min Rest
*35/25lb plate
WOD;
Death by Fat Fran
Thruster 135/95lb
Chest2Bar Pullups
At the start of the clock complete 1 Thruster and 1 C2BPU, every minute following increase each movement by 1 rep.
*Goal is to complete 9 rounds within the minute (RX’+’ if using prescribed weight+C2BPU). If they complete 9 rounds they should continue on until failure to complete reps within the min
*Athletes that fall outside the minute within 9 rounds will continue on as an amrap for the 9 minute window (RXÂ if using prescribed weight+C2BPU)
*score is final full round completed + additional reps
Cashout;
November Mobework
WOD;
2 Rounds for reps of:
3 Min AMRAP of
10 Wall Ball 20/14lb@10′
10 SDLHP 24/16kg KB
1 Min Rest
8 Cycle Tabata of
Box Jump 24″
1 Min Rest
3 Min AMRAP of
10 Med Ball Over Bar 20/14lb (1=1)
10 Squat Clean (2hands) 24/16kg KB
1 Min Rest
8 Cycle Tabata of
Double Unders
1 Min Rest
