Happy Halloween!!!!

Warmup:
3 Rounds
7 Pass throughs
7 Pike Pushups
7 Knees to Elbows
7 Back Extensions
7 OHS
7 Lunges
7 Good Mornings

Strength:
Deadlift 5-5-5

WOD: For Time
30 Pullups
50 KB Swings
75 Burpees

Warmup:
550m Run
Then...2 Rounds
10 Pass Throughs
10 OHS
10 Situps

Strength:
Bench Press
3-3-3-3-3

WOD:
AMRAP 12 minutes
10 Med Ball Clean Wall Balls
10 Windshield Wipers (L+R=1)

Warmup:
Coaches Choice

WOD:
"Carey"
3 Rounds
50 Double Unders
10 Box Jump Burpee Pullups
25 Abmat Situps

Happy Birthday Cakes!!!

Warmup:
2 Rounds
25 Situps
15 Jumping Jacks
10 OHS
10 Lunges
10 Pullups
10 Pushups


Strength:
Back Squat 1-1-1-1-1

WOD:
10-9-8-7-6-5-4-3-2-1 reps of
Sdhp (115/75)
K2E
Push Press (115/75)

Warmup:
550m light weight farmer walk
then...3 Rounds
10 Pushups
10 Passthroughs
10 Air Squats
10 Ring Dips

Strength:
Clean 1-1-1-1-1

WOD:
5 Rounds for Time
10 Burpee Pullups
10 Wall Balls

Warmup:
400m Run
then...3 Rounds
10 Good Mornings
10 Back Extensions
10 Lunges
10 OHS
10 Pass Throughs

Skill:
Pick one of the following and work for 10 minutes
Handstand Walks
Double Unders
Muscle up Progressions

WOD:
21-15-9
Deadlift (315/225)
Box Jump (30/24)

Warmup:
2 rounds
20 Situps
10 Pushups
10 Pullups

Strength:
Push Jerk 1-1-1-1-1

WOD:
3 Rounds for Time:
50 Air Squats
7 Muscle Ups
10 Power Cleans (135/95)

Warmup:
50 Double Unders:
then...2 Rounds
10 Pullups
10 Air Squats
10 Back Extensions
10 Knees to Elbows
10 Lunges

Strength:
Front Squat 1-1-1-1-1

WOD:
1 Mile Run for time
then....not for time
100 Situps

Open Gym

Warmup:
50 Double Unders
then....2 Rounds
10 Pullups
10 Pushups
10 Lunges
10 Ring Dips
10 OHS

Strength:
Deadlift 5-5-5

WOD:
200m Run
10 Man Makers
200m Run
8 Man Makers
200m Run
6 Man Makers
200m Run
4 Man Makers

Warmup:
Coaches Choice
Depends on what your doing for the day

Strength Day:
Form work and Strength Work
on the lifts you have missed this week

WOD Optional:
3 Rounds for Time
21 SDHP w/ Kb
15 Kb Swings
9 HSPU

Warmup:
400m Run
then....2 Rounds
10 Ring Dips
10 Pushups
10 Passthroughs
10 Situps

Strength:
Shoulder Press 5-5-5

WOD: For Time
9 Hang Power Cleans (185/135)
15 Toes to Bar
6 Hang Power Clean
20 Toes to Bar
3 Hang Power Clean
25 Toes to Bar

Warmup:
20 Situps
10 Pullups
10 Passthroughs...then
Burgener Warmup

Skill: Work for 10 minutes on one of the following
Double Unders
Handstand Holds
or Walking on your hands

WOD: 5 Rounds
400m Run
21 Pushups
12 Snatches (95/65)

Happy Birthday Nena!!!

Warmup:
2 Rounds
10 Burpees
10 OHS
10 Snatch Balance
10 Pullups
10 Pushups
100 Jump rope singles

Strength:
Bench Press 1-1-1-1-1

WOD:
AMRAP in 20 Minutes
5 Wall Walks
10 Front Squats (135/95)
15 Double Unders

Warmup:
200m Run
Then...2 Rounds
10 OHS
10 Pushups
10 Pass Throughs
10 Lunges

Strength:
Backsquat 4-4-4-4

WOD:
150 Kb Swings for Time: (53/35)

Warmup:

Strength:
Overhead Squat 2-2-2-2

Skill: Shoot Throughs

WOD:
25-20-15
Wall Balls (20/14)
Lunges

Warmup:

3 Rounds

10 Pullups

10 Ring Rows

10 Back Extensions

10 Good Mornings

10 Air Squats

Strength:

Split Jerk 1-1-1-1-1

WOD: 

7 Rounds for Time

7 Burpee Pullups

7 Deadlifts (225/155)

Warmup:
3 Rounds
200m Run
10 OHS
10 Ring Dips
10 Pullups

Strength:
Front Squat 2-2-2

WOD:
AMRAP in 10 Minutes
10 Double Unders
10 Pushups
10 Air Squats

Warmup:
3 Rounds
10 Ring Rows
10 Passthroughs
10 Burpees
10 Air Squats

Strength:
Shoulder Press 3-3-3

WOD:
Every Minute and a half for 10 Rounds
3 Power Cleans (135/85)
3 Box Jumps (24/18)
3 Power Cleans
3 Box Jumps

Warmup:
200m Run
then.....2 Rounds
10 Pushups
10 Passthroughs
10 Situps
10 Pullups

Strength:
Deadlift 5-5-5

WOD:
3 Rounds for Time
With 4 minutes on the clock
Run 400m then with the remaining time
AMRAP  Push press until 4 minutes is up
Rest 3 Minutes then repeat

Warmup:
400m Run
10 Pullups
10 Pushups
10 Air Squats
10 Passthroughs

Strength:
Bench Press 2-2-2-2-2

WOD
"500"
Accumulate 500 reps in any combination of the following exercises
Ring Rows
SDHP
Wall Balls
Situps
You choose the layout before your workout begins

Warmup:
Run 400m
then...3 Rounds
10 Air Squats
10 Situps
10 Lunges


Strength:
Back Squat 3-3-3

Skill: Pick a weakness
and work on it for 10 minutes!!!

WOD:
21-15-9
Overhead Squats (115/85)
Knees to Elbows

Warmup:
50 Double Unders
then... 2 Rounds
10 Back Ext
10 OHS
10 Passthroughs
10 Pullups


Strength:
Clean 4-4-4-4

WOD:
7 Minute AMRAP
10 Thrusters (95/65)
10 Pushups
......Rest 3 Minutes
5 Minute AMRAP
10 KB Swings (53/35)
10 Box Jumps (24/20)
.....Rest 3 Minutes
3 Minute AMRAP
10 Goblet Squats (53/35)
10 Double Unders

Happy Birthday Ryan C.!!!!

Warmup:
Run 400m
10 Good Mornings
3 Short Handstand Holds
(work away from the wall)
200m Run

Strength:
Snatch (full) 5-5-5

WOD:
50 Ball Slams (20/14)
40 Lunges
30 Situps
40 Mountain Climbers
50 Burpees

Open Gym:

Warmup:
50 Double Unders
then....2rounds
10 Situps
10 Ring Rows
10 Good Mornings w/ weight
10 Pushups

Skill:
Accumulate 3 minutes in a handstand hold