November 12, 2019 Tuesday

Wall Climb L4: 5 L3: 3 L2: 3 Wall Walks L1: 6 Burpees Shuttle Runs L4: 12 L3: 12 L2: 12 L1: 12

Rope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8

DB Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles

Wall Climb L4: 5 L3: 3 L2: 3 Wall Walks L1: 6 Burpees Shuttle Runs L4: 12 L3: 12 L2: 12 L1: 12

Rope Climbs L4: Legless L3: 15' L2: 10' L1: 10 Ring Rows Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8

DB Snatch L4: 70/50 L3: 50/35 L2: 35/25 L1: 25/15 Double Unders L4: 50 L3: 30 L2: 90 Singles L1: 45 Singles


November 11, 2019 Monday

Pedro 66

Row L4: 27/27 L3: 22/22 L2: 18/18 L1: 14/14 Barbell L4: 135/95 L3: 95/65 L2: 65/45 L1: 45/35 Pull-Ups L4: C2B L3: Pull-Ups L2: Banded/Box L1: RIng Rows Sit-Ups L4: 27 L3: 22 L2: 18 L1: 14


November 10, 2019 Sunday

Rest Day

10am-12pm (Special Open Hours)


November 09, 2019 Saturday

2 Person Teams: Bike L4: 60/50 L3: 50/40 L2: 40/32 L1: 32/26 Barbell L4: 135/95 L3: 95/65 L2: 65/45 (Add 10s for DL) L1: 45/35 (Add 10s for DL)


November 08, 2019 Friday


November 06, 2019 Wednesday

Not to a target


November 05, 2019 Tuesday

L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45

L4: As written L3: As written/Strict L2: 5 Weighted Negative/5 Negatives L1: 5 Banded Negatives/10 Ring Rows


November 04, 2019 Monday

Due to weather, athletes can choose to either run or row. If you row, do not select as prescribed. *Sub 22:00 can do L4 L4: 400M L3: 400M L2: 300M L1: 200M L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8


November 03, 2019 Sunday

Rest Day

10am-12pm (Special Open Hours)


November 02, 2019 Saturday

L4: 6 Ring MU-12 C2B-18 TTB L3: 3 Ring MU/9 C2B-12 Pull-Ups-15 TTB L2:9 Jumping Pull-Ups-12 Banded Pull-Ups-15 Hanging Knee Raises L1: 9 Ring Rows - 12 Bent Over Barbell Rows - 15 Ab Mat Sit-Ups L4: 65/45 L3: 45/35 L2: 35/25 L1: 25/15

B. 12 Min EMOM: 1 - Max Hang From Cage 2 - Max Plank Hold 3 - Max Hollow Hold 4 - Max Bottom Of Air Squat *Score is total time in Holds L4: Hang L3: Hang L2: Hang L1: Hold from Rings L4: Plank L3: Plank L2: Plank L1: Box Plank L4: Hollow L3: Hollow L2: Hollow w/ Shoulders down L1: Hollow w/ shoulders down, knees up


November 01, 2019 Friday


October 31, 2019 Thursday

Rest Day

Open Gym: 6am-8am & 3pm-6:30pm Skills Class: 6:30pm-7:30pm Open WOD Announcement 8pm


October 30, 2019 Wednesday

Row L4: 30/20 L3: 30/20 L2: 24/16 L1: 20/12 Bike L4: 20/15 L3: 20/15 L2: 16/12 L1: 13/9


October 29, 2019 Tuesday

*Same weight as Push Press L4: Same as PP L3: Same as PP L2: Empty Barbell L1: Bodyweight

Box Jump L4: 24/20 Completely Over L3: 24/20 L2: 20/Plates L1: Plates Wall Climbs L4: 3 L3: 2 L2: 2 Wall Walks L1: 4 Burpees Wallballs L4: 30/20 L3: 20/14 L2: 14/10 L1: 10/8


October 28, 2019 Monday

1-3: w/ a pause at midshin 4-5: No pause *3 Reps each time Use loading you'll use in metcon

*23 Minute Cap Squat Cleans L4: 155/105 L3: 115/80 L2: 85/60 L1: 65/45 C2B L4: 6 BMU L3: 12 C2B L2: 12 Banded Pull-Ups L1: 12 Ring Rows Burpees L4: 12 L3: 12 L2: 9 L1: 6 or 12 Box