Front Squat
4 x 1 @ 50X1 at 82%
“Eastside Boyz”
For Time:
40 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (50/35)
30 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (50/35)
20 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (50/35)
10 Wall Balls (20/14)
Meme of the Week:
“Meatloaf”
24 Minute EMOM:
Minute 1 – 13/10 Calorie Bike
Minute 2 – 50 Meter Farmers Carry (heavy)
Minute 3 – 10 Romanian Deadlifts (135/95)
Minute 4 – 10 Push-ups
Box Brief:
It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!
Back Squat
4 x 3 @ 60X1 at 75%
“Speedy”
Every 4:00 for 16:00
50 Double Unders
20 Air Squats
10 Toes to Bar
10 Box Jumps (30/24)
Question of the Week:
What is your favorite holiday cookie?
Box Brief:
It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!
8 Minute EMOM:
3 Hang Power Snatch @ 60%
“Hells Barbells”
2 Rounds:
18 Power Cleans (95/65)
15 Front Squats (95/65)
12 Push Jerks (95/65)
9 Power Snatches (95/65)
1-Minute Rest
Quote of the Week:
“Strength does not come from physical capacity. It comes from an indomitable will.”
Mahatma Gandhi
Box Brief:
It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!
“Turkey WOD”
40 Minute AMRAP: teams of 3
Athlete 1 – 800 Meter Run w/wall ball (20/14) = 25pts
Athlete 2 – Gymnastics
Athletes 3 – Barbell
Gymnastics
20 Sit-ups = 2pts
1 Rope Climb = 5pts
8 Pull-ups = 5pts
15 Push-ups = 5pts
20 KBS = 10pts
30 Air Squats = 10pts
Barbell
Deadlift (95/65) = 1pt
Power Clean (95/65) = 2pts
C&J/Snatch (95/65) = 3pts
Thruster (95/65) = 3pts
Meme of the Week:
Deadlifts
8 @ 68%
6 @ 75%
4 @ 84%
2 @ 88-90%
“Don’t Talk About My EMOM”
18 Minute EMOM:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 V-ups
Minute 3 – 2 Rope Climbs
Box Brief:
We have a limited schedule this week to celebrate Thanksgiving:
Wednesday – Last class is at 3:30pm
Thursday –9:00am classes
Friday – Closed
Saturday – 8:30 and 9:30am classes
Dumbbell Bench Press
3 Sets:
6-8 @ RPE 7/10
3 Sets:
10-15 Banded Tricep Push Downs
“What a Cluster”
For Time: 15 Minute Time Cap
10 Clusters (95/65)
10 Bar Facing Burpees
8 Clusters (115/85)
8 Bar Facing Burpees
6 Clusters (135/95)
6 Bar Facing Burpees
4 Clusters (155/105)
4 Bar Facing Burpees
2 Clusters (175/125)
2 Bar Facing Burpees
Question of the Week:
What’s your favorite Thanksgiving tradition?
Box Brief:
We have a limited schedule this week to celebrate Thanksgiving:
Wednesday – Last class is at 3:30pm
Thursday – 9:00am class
Friday – Closed
Saturday – 8:30 and 9:30am classes
Back Squat
4 x 1 @ 50X1 at 82%
“Compromise”
3 Rounds:
50 Foot Dumbbell Overhead Walking Lunge (50/35) (25 Feet each arm)
12 Chest to Bar Pull-ups
-then-
3 Rounds:
10 Sumo Deadlift High Pulls (95/65)
12 Ring Rows
Quote of the Week:
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
Earl Nightingale
We have a limited schedule this week to celebrate Thanksgiving:
Wednesday – Last class is at 3:30pm
Thursday – Only 8:30 and 9:30am classes
Friday – Closed
Saturday – 8:30 and 9:30am classes
