Nov 30

Take notes people!

A few of announcements:

• In January our 6:30am class will move to 6:00am.
• Friday, December 14th will be our annual 12 Days of Christmas WOD and Social. WOD starts at 6pm and Social starts right after 7ish.
• Saturday, December 8th we are hosting CJ for another Olympic Lifting Clinic (Snatch / Clean and Jerk). Email me or sign in at the gym (next to whiteboard). CMLofland@gmail.com 
• We will be Closed the Last Week of December for the Christmas Holiday. Check the blog for workout suggestions.

WOD

A. Heavy Single Deadlift

B. EMOM for 10min

3 Deadlift @ 70-75% of HS

Nov 29

For Time:

800m Run

40 Sit Up

40m Broad Jump

600m Run

30 Sit Up

30m Broad Jump

400m Run

20 Sit Up

20m Broad Jump

Nov 28

Strength
7 x 1 Split Jerk

MetCon
3 Rounds of:
21 KB Swing (1.5/1)
12 Toes To Bar
40m Walking Lunge

Nov 27

Strength

5 x 3 Back Squat

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip

Nov 26

Skill Work

Double Under

MetCon
"Hope"

3 Rounds of 1min Stations:
Burpee

Power Snatch (75#/55#)

Box Jump (24"/20")

Thruster (75#/55#)

C2B Pull Up

Rest

Nov 23

Do this today or tomorrow.

12 min AMRAP

6 Push Up

9 Sit Up

12 Air Squat

Nov 21

For Time:

1 Mile Run on a Track

Nov 20

10 Min AMRAP

30 Snatch @ 75#/45#
30 Snatch @ 105#/65#

30 Snatch @ 135#/85#

30 Snatch @ 165#/105#

EST will be CLOSED Wed-Sun this week.
Check the blog for workouts to do at home over the break.

Nov 19

"Fran"

21-15-9

Thruster (95#/65#)

Pull up

EST will be CLOSED Wed-Sun of this week.

I will still have workouts posted for you to do at home.

Nov 16

5 Sets of:

2 Hang Clean (Heavy)

3 Wall Climbs

2 x 20m Sled Push

(3-5min Rest between sets)

EST will be Closed next Wed-Sun (11/21-11/25)

Nov 15

Strength

3 x 3 Weighted RingDips

or

3 x ME Ring Dips

MetCon

7 Rounds of:

12 Wall Ball (20#/14#)

9 Toes To Bar

200m Run

(Alt. each run holding a MB.....etc. Round 1 Run with a MB, Round 2 Run without a MB)

Nov 14

British Army Second Lieutenant Ralph Johnson, 24, of South Africa assigned to the Household Calvary Regiment, based in Windsor, England was killed on Aug 1, 2006 in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

"Ralph"

4 Rounds of:

8 Deadlift 250#

16 Burpee

3 Rope Climb (15 Pull Up)

600m Run

Nov 13

Strength

7 x 1 Push Jerk

MetCon

21-18-15-12-9-6-3

SDHP (95#/65#)

Box Jump (24"/20")

Nov. 12

Strength

7 x 1 Power Snatch

MetCon

For Time:

5 Rope Climb (15 Pull Up)

20 Pistol (alt.)

30 KB Snatch

40 Push Up

50 Lunge

100 Air Squat

Nov. 9

"Lynne"

5 Rounds of:

Max Rep Bodyweight Bench Press

Max Rep Pull Up

(3-5min Rest between rounds)

Nov 8

Skill Work
Double Under

MetCon
3 Rounds of:
400m Run
30 Superman
30 Sit Up

Nov 7

Strength

3 x ME Handstand Hold

or

3 x ME HSPU

MetCon

EMOM for 15min

3 Power Clean @ 80-85% of 1RM

3 Burpee

Nov 6

Strength

Heavy Single - Push Press

MetCon

5 Rounds of:

10 Thruster (95#/65#)

10 Pull Up

1 Long Shuttle

Nov 5

Strength

12min to work up to a Heavy Single

Deadlift

(Not a PR)

MetCon

12min AMRAP

6 Deadlift (155#/95#)

9 Push Up

12 Box Jump (24"/20")

Nov 2

A. Heavy Single Snatch

B. 4x1 Snatch @ 80-90% of HS

C. 3 x 2 OHS @ HS