101130 WOD

Power Clean

10,1,1,1

Rest 5 Minutes

"Shoulders Boulders"

5 Rounds Of:

10 Ring Dips
10 Pushups
10 Handstand Pushups

10 Pullups

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101129 WOD

OHS

10,3,2,1

Rest 5 Minutes

"Snatch Happy"
Five Rounds Of:
15 Pwr Snatches(95)
400m Run

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Post Thanksgiving WOD

Run,Walk, Bike, and/or Swim (40 minutes)

Thanksgiving WOD

"Give Thanks"
AMRAP (12 Hrs)
Eat Turkey
Eat Pie
Take Nap

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101124 WOD

Weighted Pullups

10,2,2,2

Rest 5 Minutes

"Old McDonald"
800m Farmers Walk (.5/.3 BW)

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101123 WOD

Max Minute

Pushups

Rest 5 Minutes

Mustang

AMRAP (30 min)

100m Run
10 Swings (35/20)
10 1-Arm Cleans (35/20)
10 Jerks (35/20 dbls)

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101122 WOD

Snatch

10,3,3,3,

Rest 5 Minutes

"Nancy"
5 Rounds Of:
400m Run
15 OHS (95lbs)

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101119 WOD

Split Jerk

10,2,2,2

Rest 5 Minutes

Hi-Di-HO
4 Rounds Of:
30 SHDL (75)
Rest 2 minutes between rounds:

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101118 WOD

Max Min Squats

Rest 5 minutes

"Micheal"

3 Rounds Of:

800m run
50 Back Extensions
50 Situps

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101117 WOD

Front Squats

10,2,2,2

Rest 5 Minutes

"Lynn"

5 Rounds Of:

Max Reps Bench Press (Bodyweight)

Max Reps Pullups

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101116 WOD

One Legged Squat

10,3,3,3


Rest 5 Minutes

"Cindy w/ Baggage"
4 Rounds of:


5 Pullups
10 Pushups
15 Squats
5 Deadlifts(135/95)
5 Hang Cleans(135/95)
5 Front Squats(135/95)
5 Power Jerks(135/95)
5 Pullups
10 Pushups
15 Squats

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101115 WOD

Push Press

10,2,2,2

Rest 5 Minutes

"Falcon"
5 Rounds Of:
16 Lunge Steps (45lbs. overhead)
21 Burpees

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Open Gym WOD

"ACS Special"
21-18-15-12-9


Push Ups
Sit Ups
Dips
Lunge Steps

101112 WOD

Max Min Situps

Rest 5 Minutes

"AWalk in the Park"
AMRAP (20min)

10 Swings (35)
50ft Lunges (35dbls)
10 1-Arm Snatches (35)

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101111 WOD

Bench Press

10,2,2,2

Rest 5 Minutes

"Bouncing Burpees"

100 Box Jump Burpees

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101110 WOD

RDL

10,2,2,2

Rest 5 Minutes

"Jayce Special"

25-20-15-10-15-20-25
Squats
Pushups

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101109 WOD

Cleans

10,3,3,3

Rest 5 Minutes

"Bogota"

AMRAP (20 Min)
5 Pullups
5 dips
15 Situps
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101108 WOD

Max Min Dips

Rest 5 Minutes

"Fight Gone Bad"

Three rounds of:

Thrusters, 20lbs Dumbells (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On a call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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101105 WOD

Front Squat

10,3,3,3

Rest 5 Minutes

"CF-Roseville"

21-15-9 (400m Run between Sets)

HSP

Pullups

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101104 WOD

Weighted Dips

10,2,2,2

Rest 5 Minutes

"Scot Land"
AMRAP (20 min)
12 Pwr Snatch (65)
10 Swings (35)

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101103 WOD

Max Rep Minute

Burpees

Rest 5 Minutes

"Wednesday Workout"

1 round per minute/ 30 minutes total ie. 30 rounds total

Start the first round doing 5 reps of each and then add or subtract reps to each exercise as desired.

•Squats

•Push-Ups

•Sit-ups

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101102 WOD

"Angie"

100 Pullups

100 Pushups

100 Situps
100 Squats
You must finish all 100 reps of each exercise before moving on to the next exercise.

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101101 WOD

Push Press

10,2,2,2

Rest 5 Minutes

"Helen"

3 Rounds Of:

400m Run

21 Swings (55lbs)

12 Pullups
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