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November 20 Tuesday


November 19 Monday

Vet WOD 18.2

15 min cap Scale to: -65/45# -V-Ups in place of T2B for today only. No Toe or Knee raises today. -Hand Release Push Ups only for today


November 17 Saturday

Partner WOD

Athletes work at the same time, & split the reps evenly. One rows while other runs then switch each round.


November 16 Friday

Scale reps as needed


November 15 Thursday

We last did this 11/2/17


November 14 Wednesday

VETWOD 18.1

Burpee to 25# plate, stand tall on plate. Perform a two foot jump onto plate. Score is number of Burpee Box Jump Overs Scale to jumping pull ups & box step ups/step overs


November 13 Tuesday

Hang squat snatch

We last did this 12/27/16


November 12 Monday

40 ft Yoke Carry How much can you carry on your back for 40 feet?

RX standards -Rings no more than 6" off the ground -Sandbag must be held in the front of the body not on the shoulder. Scale to elevated rings or floor push ups & a lighter sandbag or MedBall


November 11 Sunday

Happy Veteran's Day!

We last did this 11/11/17


November 10 Saturday

Partner WOD

Both partners can work at the same time but you must switch every 500M on the rower &/or every 1000M on the bike. One rower & one bike per team. Teams do not have to do the workout in order. Example: Partner one rows while Partner two jumps or bikes.


November 9 Friday


November 8 Thursday

MAXIMUM EFFORT!! We will do this 3 times w/ 5 minutes rest between efforts. Aim to sprint the bike then unbroken on the WBs.

MAXIMUM EFFORT!! We will do this 3 times w/ 5 minutes rest between efforts. Aim to sprint the bike then unbroken on the WBs.

MAXIMUM EFFORT!! We will do this 3 times w/ 5 minutes rest between efforts. Aim to sprint the bike then unbroken on the WBs.


November 7 Wednesday

Barbell Class: Clean & Jerk, Front Squat Up to 95%

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch Class Warm Up: Wrist Circles Burgener Warm Up Skill Transfer Exercise


November 6 Tuesday

Choose a weight that is not heavy but not light. No fails, focus on tension in core & control/balance

In 12 mins Aim to lift every 1:15-1:30


November 5 Monday

Part 1 of 2 From 0:00-10:00 on a running clock. Overhand grip only, no mixed grip Elbows locked out, no chin ups or bent elbows. For every drop from the bar perform 12 push ups. 10 minute cap, part 2 begins at 10:00

Part 2 of 2 Begins at 10:00 Bear Complex is, Clean + FrontSquat + Shoulder to OH + BackSquat + Behind the neck Shoulder to OH. Any combination of similar movements is allowed to include a squat clean thruster + back rack thruster. Ninjas scale up to 21-15-9 10 minute cap, if you scale up but don’t finish under the cap then your part 3 is 100 burpees


November 3 Saturday

Partner WOD

Both Athletes will run & row before beginning on the sandbags. -Athlete 1 will RUN then ROW -Athlete 2 will Row then RUN -One rower per team, Athletes will work at the same time. Then share rest of the reps & work


November 2 Friday

15 mins to find today's heavy 1

Scale as needed


November 1 Thursday

10 minutes of practice & progressions