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December 2016

November 2016


Thursday, December 1st, 2016


5 Rounds for time*

10 Sumo Deadlift High Pulls (95, 65)
10 Overhead Squats (95, 65)
10 Burpees
*Every 3 minutes, complete 1 Round of "Cindy"

Rest, then

12 total Turkish Get Ups, AHAP, NOT for time.


After the WOD.

QUOTE:"Action expresses priorities." - Mahatma Gandhi


Wednesday, November 30th, 2016



5 Rounds for time

20 Hang Power Cleans (155, 105)
30 Wall Ball Shots (20, 14)
20 Toes to Bar

Exit Strategy:

AMRAP in 3 minutes:
1 legged Romanian Deadlifts with two DBs (35s, 20s).  Switch to the other leg every 10 reps.  Keep a straight line from your head to the lifted foot.

QUOTE:"No endeavor that is worthwhile is simple in prospect; if it is right, it will be simple in retrospect." - Edward Teller



Tuesday, November 29th, 2016


EMOM for 12 minutes alternating between

1st - 4 Presses (80%)
2nd - 10 V-Ups


with a 12 minute running clock

Run 1 mile (4 big laps + 1 small lap)
AMRAP in remaining time of
8 Front Rack Barbell Lunges, alternating in place (95, 65)
12 Barbell Push Ups (with hands on barbell, chest has to touch it every rep for rx)

Scale as needed, including run distance if you don't think you'll get to the AMRAP.


James getting his fitness on.  

QUOTE:"You may be disappointed if you fail, but you are doomed if you don't try." - Beverly Sills



Monday, November 28th, 2016

We will be doing a strength blitz up until Christmas.  Lift big and serious, and let's see how much stronger you can get in a month.  A longer, more extensive strength focus will take place in the first part of the year.  Remember, the stronger your muscles and connective tissues are, the more they can resist injury, IF you make/keep your mobility high.  We'll start light(er) in the beginning and build from there, so stick with the plan.


EMOM for 12 minutes, alternating:

1st minute - Back Squat, 10 reps at 65% of your 1 RM from 11/21/16.  If you do not have a 1 RM, go AHAP.
2nd minute - 5-10 Strict Pull Ups.  Scale only as much as needed.

It's OK to switch the order if you're sharing a bar.


AMRAP in 14 minutes:

20 Push Press (95, 65)
15 Med Ball Sit Ups (20, 14)
10 Bar Facing Burpees

Exit Strategy:

50 Weighted Hip Extensions - AHAP, but safe.  Hold a plate to your chest.

Turkey Burner 2016.

QUOTE: "Never take anything for granted." - Benjamin Disraeli


Wednesday, November 23rd, 2016

Don't forget that the schedule is different today, regular classes in the morning, open gym this afternoon from 4 to 6:30.  See you there!


Front Squat - Find your 1 Rep Max.


3 rounds for time

20 Box Jumps (24, 20)
20 Toes to Bar
20 HR Push Ups

Dena contemplating her next rep.

QUOTE:"Gratitude is the sign of noble souls." - Aesop


Tuesday, November 22nd, 2016


Press - find your 1 Rep Max


For time

21-18-15-12-9-6 and 3 reps Alternating DB Snatch (55, 35).  Complete 2 Bear Crawl trips between each set AND at the very end to finish.  The bear crawls should go across the width of the mats, not the length.  Bear crawl from one side to the other side (trip 1) and then back to where you started (trip 2).  You must start each bear crawl trip with hands and feet off of the mats.


Dips - Complete 3 x ME of whatever version of dips your ability will allow.

Kelly - squat ready. 

QUOTE: "Challenge yourself with something you know you could never do, and what you'll find is that you can overcome anything." - Unknown


Monday, November 21st, 2016


Back Squat - find your 1 rep max.  Don't rush through this!  Make sure you're giving your all-out, and safest, effort.


AMRAP in 15 minutes

10 Overhead Squats (115, 75)
30 Double Unders
10 Burpee Pull Ups*
30 Double Unders

*Pull Ups must begin with straight arms.

Nichole cheerfully lifting heavy stuff.

QUOTE:"It's easy to confuse the need for science with the need for logic." - Kelly Starrett


Friday, November 18th, 2016


4 Rounds

AMRAP in 3 minutes:
Row for Calories (10/8)
5 G-2-O (155, 105)
5 Strict Pull Ups
Rest 3 minutes between rounds.

Exit Strategy:

Pistol Practice - While sitting at the bottom of a "Squat Stretch", shift between balancing on 1 leg and sticking the other straight out, and alternating to the other side.  If these are difficult, first try standing on a plate or two.  Next, if balance is your issue, squat stretch while holding on to one of the poles and do them.  This is to practice ankle mobility AND hip flexor strength.  Shoot for 4 sets of 10 (5 per side).

Jessica deadliftin'.

QUOTE:"As an adult, be child-like as you learn but not child-ish as you live." - Carew Papritz


Thursday, November 17th, 2016


In teams of two,

While one person runs 200m, the other is working.  When the runner comes in, they switch places, and the next person picks up where the last left off to complete a team total of:

100 1-Arm DB Snatch (55, 35)
100 Hang Power Cleans (115, 75)
100 Sit Ups
100 Med Ball Cleans (20,14)
30 Man Makers (35s, 20s)

Full Steam Ahead!

QUOTE:"If we're growing, we're always going to be out of our comfort zone." - John Maxwell


Wednesday, November 16th, 2016


EMOM for 15 minutes:

1st minute - 8-12 Wall Ball Shots.  Use a weight you can do unbroken
2nd minute - 8 - 12 KB Swings.  Use a weight you can do unbroken
3rd minute - 8 - 12 Barbell Push Ups.  Coach will fill you in.


Row - 30 second sprint, 90 second rest for 12 minutes.  You are trying to accumulate as many calories as possible.  This should be all out.

Christa deadlifting with baby on board.

QUOTE: "The strength of a nation derives from the integrity of the home." - Confucius