WOD for 11/26

Strength/Skill:
– Tabata Row
– 1 RM Power Snatch

WOD:
A. For time: 12-9-6-3
– Power Snatch (95/65#)
– Burpees

B. 3 Rounds for Time:
– 10 Box Jumps (24/20)
– 10 Front Squat (95/65#)
– 10 Wall Balls

Congratulations to everyone who competed in this weekend’s Turkey Challenge. Big Props to Kara Marsman for taking 1st in the Women’s Open Division.

Weekend of 11/23-24

Saturday:
10-11am: Free Class
11am-1pm: Open Gym

Sunday:
10am-noon: Open gym

For those of you heading up to the Turkey Challenge at MBS CrossFit below are the heat times.

Saturday
WOD 1
– 9:00 AM – Amy, Jenny, Kara M
– 9:15 AM – Kara S
– 10:25 AM – Jake, Rj
– 10:40 AM – Kevin, Hot Sauce
– 11:10 AM – Tim

WOD 2
– 1:30 PM – Amy, Jenny, Kara M
– 1:50 PM – Kara S
– 2:50 PM – Jake, Rj
– 3:00 PM – Kevin, Hot Sauce
– 3:20 PM – Tim

Floater WOD between 9:30am-3pm

Sunday:
WOD 1
Guys: 3 Mile Run – 8:00am
Girls: 3 Mile Run – 8:05am

WOD 2
Deadlift Ladder – time will be based on placement from 3 mile run

WOD for 11/22

Skill/Strength:
– Squat Depth Work
– Handstand/Handstand Walk Practice

WOD:
A. 3 Rounds for Time (10 min cap):
– 10 Overhead Squats (135/95)
– 50 Double Unders

B. 21-15-9 (12 min cap)
– Front Squat (95/65)
– Burpee
– Pull-up

Turkey Challenge Heat Times:
Saturday
WOD 1
– 9:00 AM – Amy, Jenny, Kara M
– 9:15 AM – Kara S
– 10:25 AM – Jake, Rj
– 10:40 AM – Kevin, Hot Sauce
– 11:10 AM – Tim

WOD 2
– 1:30 PM – Amy, Jenny, Kara M
– 1:50 PM – Kara S
– 2:50 PM – Jake, Rj
– 3:00 PM – Kevin, Hot Sauce
– 3:20 PM – Tim

Floater WOD between 9:30am-3pm

Sunday:
WOD 1
Guys 3 Mile Run – 8:00am
Girls 3 Mile Run – 8:05am

WOD 2
Deadlift Ladder – time will be based on placement from 3 mile run

WOD for 11/21

Skill/Strength:
– Rope Climb Drills

WOD:
A. Kinda Legless – For Time:  
– 14 Thrusters (95/65)
– 4 Legless Rope Climbs
– 11 Thrusters
– 3 Legless Rope Climbs
– 8 Thrusters
– 2 Legless Rope Climbs
– 5 Thrusters
– 1 Legless Rope Climbs

B.
For Time:  30-18-12
– Wipers (45/35)
– Push Press
– Jumping Squats

If you are looking for something to do this weekend, we have 9 Warriors competing in the Turkey Challenge at MBS CrossFit Saturday and Sunday. Will post heat times and more info tomorrow.

WOD for 11/20

Skill/Strength:
– Burgener Snatch Drills – 45/35
– 3 Minutes Max Effort Squat Snatch (95/65)

WOD:
A. Air Force – For Time: 
– 20 Thrusters (95/65)
– 20 Sumo Deadlift
– 20 Push Press
– 20 OHS
– 20 Front Squats
* Start each minute with 4 burpees

B.
– 5 Minutes Max Effort Row for Calories

For those of you who missed it in the newsletter, we are trying to get feedback from all of you on the gym, programming, coaches, etc. This is YOUR gym and we want to do whatever we can to make it better. If you have a few minutes we’d appreciate any feedback you may have, good, bad, or indifferent. Stay Classy Omnia Nation! Click HERE for Survey!

WOD for 11/14

Skill/Strength:
EMOM 10 Min: 
– 10 Kettlebell Swings (72/53)

WOD:
12 AMRAP: 
– 10 Deadlift (135/100)
– 10 Pushups
THEN
For Time: 
– 15 Strict Press (95/65)
– 30 Bar Facing Burpees
– 15 Push Press
– 20 Bar Facing Burpees
– 15 Push Jerk
– 10 Bar Facing Burpees

Post WOD:
1/2 Annie: 
– 25-20-15-10-5
– Double Unders
– Situps

WOD for 11/13

Skill/Strength:
– 5×8 Ring Dips

WOD:
“Deck of Cards”
* Card values = reps (face cards = 10, Aces = 15)
– Hearts = push-ups
– Diamonds = sit-ups
– Clubs = air squats
– Spades = box jumps
– Jokers = 15 burpees
Work your way through the entire deck for time.

Post WOD:
– 800m Run for time