Friday, November 24

9am WOD ONLY!!!

CLOSED REMAINDER OF DAY

 

Thanksgiving with the "Girls"

In today's WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

For Time:
Angie's House
20 Pull ups
20 Push ups
20 Sit ups
20 Air squats

Helen's House
400m run
21 KB swings (1.5/1)
12 Pull ups

Fran's House
15 Thrusters (95/65)
15 Pull ups

Nancy's House
400m Run
15 OH Squats (95/65)

Grace's House
15 C&J (95/65)

Kelly's House
400m Run
30 Box jumps (24/20)
30 Wall balls (20/14)

Isabel's House
15 Snatches (95/65)

Annie's House
50 D/U
50 Sit ups

Christine's House
500m Row
12 Deadlifts (95/65)
21 Box jumps (24/20)

Sheina Nilsen
Saturday, November 18

Partner "Andy"
For time:
25 thrusters (115/75)
50 box jumps (24/20)
75 deadlifts (115/75)
Run the Loop Together
75 deadlifts
50 box jumps
25 thrusters

Kim Vanhaaster
Friday, November 10

René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Sheina Nilsen
Thursday, November 9

Marine Corps Birthday WOD
For Time:
242 m Row
42 Barbell lunges (95/65)
42 Box Jumps (24/20)
42 Pull-ups
42 Thrusters (95/65)
42 Burpees
42 Ring Dips
242 m Row
 

Sheina Nilsen
Wednesday, November 8

5 rds for time:
200m run
15 push ups
2 rope climbs "double up"
*For RX, the athlete must come down from 1st rope climb and touch-and-go with feet into the 2nd climb

Sheina Nilsen
Monday, November 6

For time:
50 Deadlifts (225/155)
50 Wallballs (20/14)
50 Calorie Row
50 HSPU
50 Calorie Row
50 Wallballs
50 Deadlifts
*30 min time cap

Sheina Nilsen