Thursday 11/27: 5PM WOD ONLY!!!

Partner WOD:

Alt 400m Run/500m Row for 1M

100 Front Squat (95/65)
Dead Hang from Rig

100 MBC (20/14)
Plank hold

100 KBS (2 pd/1.5 pd)
Wall Sit Hold

100 Abmat SU
Overhead Narrow Grip Hold (95/65)

100 Box Jump (24/20)
Wall Handstand Hold

Alt 400m Run/500m Row for 1M

Fridays 11/28: 530am WOD/ 9am WOD/ 5pm WOD Only!! All are CoEd.

For Time: On a Continuous Clock

3 Rounds
30 Dbl Unders
10 OHS (105/75)
Then Immediately after those 3 Rounds Perform:
3 Rounds
10 HSPU
15 T2B
Then Immediately after those 3 Rounds Complete:
3 Rounds
600m Run
20 Hang Cleans (105/75)

Saturday 11/29:  
DL
Work to Heavy 3RM
Then: For Time
“10-1”
Pushups
Air Squats
Box Step Ups (30/24)
Ring Dips
KBS (53/35)
Then with No Rest Finish with: 
800m Run
50 Barbell Good Mornings (55/35)

Join us for this Pass the Turkey 5K! Thanksgiving morning at 730am at Governors Square Mall parking lot! 

If you can’t make the run join us for a calorie burning WOD at 5pm with Coach Christian at the box! 

Black Friday we will have Classes at 530am. 9am. 5pm. All others Classes are Cancelled for that day! Please see our Calendar for further details.

WODs will NOT be posted Nov 27-Dec 3rd as The Spitzack’s will be out of town…Dont worry we are still open! Come and get your WOD on! Bring the family and lets have some fun!

Have a WONDERFUL THANKSGIVING!!!!

CFE:

MOB / DYNWU

6 RFT:

400m Run

15 CTF Pushups

15 Vups

CF:

MOB

DYNWU

WOD: 5 RFT

800m Run

30 Wallballs (20/14)

15 DL (135/95)

400m Row 

(CE)

(30/20)

(185/135)

CFE:

MOB

DYNWU

2 by 600m. 60s R

3 by 400m. 45s R

2 by 300m. 30s R

CF:

MOB

DYNWU

A. 3 Rounds

25 Sit Ups

15 Vups

5 T2B

(CE)

GHD SU

Back Hip Ext

T2B

B. Strict Press

5 @ 65%

5 @ 75%

5 @ 85%

C. 4 RFT: Rest 1M After Each Round

250m Row

20 Box Jumps (24/20)

12 Push Press (95/65)

8 Ring Dips

(CE)

(30/24)

(135/95)

4 Muscle Ups

CF:

MOB

DYNWU

Tabatas:

8 Rounds: 20on/10off

WB/HR PU/MBC/SU/SR

CF:

MOB 

DYNWU

A. 8M Bar Muscle Up Skill/Strength Work

Then Complete: 4 Rounds

2 Rope Climb + 2 Bar Mup

B. Back Squat

5R @ 60%

5 Sets of 3 @ 80% 

C. For Time or For Reps within a 12M CAP

6 Rounds:

5 Squat Clean Thrusters (135/85) *You must Squat Clean Thrust Each Rep

5 Pull-ups 

Then: Finish with a 500m Row if time permits within the 12M CAP

(CE)

(155/105) Thrusters  *You DO NOT have to Squat Clean each Rep

CTB Pull-ups

750m Row

CFE:

MOB

DYNWU

“Fab 40”

1600m Run

40 MBC

1200m Run

40 KBS

800m Run

40 Box Jumps

600m Run

40 WB

400m Run

40 Ring Rows

200m Run

40 Sit ups

100m Run

40 Push ups

CF:

A. MOB 

DYNWU

B. “Fight Gone Real Bad”

3 Rounds. 1M at Each Round. No Rest between Movements. 1M Rest at the End of Each Round. 

KB SDHP (53/35)

Box Jumps (24/20)

Russian KBS (53/35)

Alt Jumping Lunges

Push Press (75/55)

* Once all 3 Rounds have been Completed Rest 1M and then Complete 10- 50m Sprints with a 20s Rest between Each Sprint. Rowers will Sprint 100m on Rower and Rest 20s between each Round.

(CE)

(70/53)

(30/24)

(95/65)

C. Optional Core Work Cool Down:

2 Rounds: 20 Reps

Russian Twist 

Roll ups

Reverse Crunch

Vups