11 / 30 / 2012

Happy Birthday Penni!!

Penni’s B – Day WOD

25 Minute Amrap

11 Box Jumps, 24 / 20

30 Double Unders

11 Situps

30 Lunges

11 Pushups

11 / 29 / 2012

Pre – WOD

Row, 4 x 500m

8 Minute Clock

Run, 800m

With remaining time:

Max Reps of Squat Clean & Jerk, 165 / 115

11 / 28 / 2012

Olympic Weightlifting Renaissance Free PDF

Strength

Push Jerk EMOM

6 x 3 @ 75%

For Time

50 Wall Balls

25 T2B

40 Wall Balls

20 T2B

30 Wall Balls

15 T2B

20 Wall Balls

10 T2B

10 Wall Balls

5 T2B

T2B – Toes to Bar

25 minute cap

11 / 27 / 2012

Strength

Deadlift EMOM

8 x 2 @ 80%

20 minute EMOM

Even Minutes:

10 K Bell Swings, 2 / 1.5

Odd Minutes:

7 Burpee to Plates

11 / 26 / 2012

***Reminder ***
Morning classes are normal times, but in the evening we will only have 3:00, 3:45, and 4:30 classes so that everyone can participate in the Christmas parade. Also those participating in the parade need to be at the gym by 5:15 wearing their new Knights shirt and black bottoms. If you do not have a new shirt a purple and yellow Nutrishop shirt is fine. Cya tomorrow.

Strength

Back Squat EMOM

6 x 3 @ 75%

4 Rounds

15 Hang Cleans, 115 / 85

15 Push Press, 115 / 85

20 minute cap

11 / 24 / 2012

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Burn off the Leftovers

“Clovis”

For Time

Run, 10 miles

150 Burpee Pullups

2 hour time cap

Scaling options available

Holiday Hours

Thursday – Closed

Friday – Closed

Saturday – We will be having 3 classes.

8 a.m. / 10 a.m. / 12 p.m.

11 / 21 / 2012

“Work up an Appetite”

2 Person Teams

For Time

Row, 2000m

100 Box Jumps, 24 / 20

100 Wall Balls, 20 / 14

100 KBell Swings, 1.5 / 1

200 Double Unders

Row, 2000m

30 minute cap

1 Person working at a time, partition as you wish.

11 / 20 / 2012

Strength

Deadlift EMOM

6 x 3 @ 75%

For Time

2 Rounds

6 Power Snatch, 115 / 85

6 HSPU

2 Rounds

6 Power Snatch, 115 / 85

12 K2E

2 Rounds

6 Power Snatch, 115 / 85

24 Wall Ball Sit-ups

20 minute cap

11 / 19 / 2012

For Time

1 Clean & Jerk, 155 / 105

1 Round of “Cindy”

2 Clean & Jerks, 155 / 105

1 Round of “Cindy”

3 Clean & Jerks, 155 / 105

1 Round of “Cindy”

4…

1…

5…

1…

6…

1…

7…

1…

8…

1…

9…

1…

10 Clean & Jerks, 155 / 105

30 minute cap