Push Press: 9-9-9-9+ Moderate

WOD:
12 min AMRAP:
15 Push Press (55/75)
20 T2B
3 Wall Walks

Test Your Engine Tuesday - Week 1

Running:
For Time
800m-600m-400m-200m-200m-400m-600m-800m

*Rest 1 min between all sets

STRENGTH:
Deadlift 9-9-9-9+

WOD:
For Time:
21-15-9
Power Cleans (95/135)
C2B

*Check your email for the coaching video link.

Partner WOD: You Go/I Go
For Time:
100 Double DB Box Step Overs (20/24, 35/50)
100 Burpee BJO (20/24)
200 WB (14/20, 9/10)
100 T2B
100 Double DB Clean & S2OH

Happy Thanksgiving!
5K Run or Ruck (3.1 miles)

5 min EMOM:
First :30 seconds: Max Rep Ab Mat Sit Ups
Second :30 seconds: Plank hold

5 min Max Rep Wall Walks

5 min Max Rep Kipping C2B or Kipping Pull Ups with 1 Kip Swing inbetween each pull up. Set STARTS and ENDS with a kip swing.

5 min Max Rep DU
*Each time your break or miss you have 15 Air Squats

Jerks 5-4-3-2-1

WOD:
14 min AMRAP:
16 Box Jump Overs (20/24)
16 Single DB Box Step Overs (20/24, 35/50)
16 Single Alt DB Snatch (35/50)
16 Single DB S2OH R (35/50)
16 Single DB S2OH L (35/50)

Power Clean 3-3-3-3
Front Squat 3-3-3-3
Squat Clean 5-4-3-2-1

WOD:
7 min AMRAP:
7 Cleans (105/155)
7 Front Squat (105/155)
7 BFOB

For Time:
1000m Row
30 C2B
10 OHS (65/95)
20 C2B
20 OHS (65/95)
10 C2B
30 OHS (65/95)
1000m Run

For Time:
2 Rounds:
10 DL (155/225)
15 HSPU
10 DL (155/225)
60’ HSW

-Right into-

1 Round:
10 DL (205/315)
15 HSPU
10 DL (205/315)
60’ HSW

Rowing Technique Work

WOD:
10 min AMRAP:
200m Run
10 Burpees

12 min EMOM:
Snatch Complex:
1 Snatch Pull
1 Power Position Dip with 2 sec pause into Extension

-re-grip-

1 Squat Snatch
1 Hang Squat Snatch

WOD:
10 min AMRAP:
5 Squat Snatch (95/135)
5 Hang Squat Snatch (95/135)
20 Box Jump Overs (20/24)

5-5-5-5 Double DB Bench Press

WOD:
For Time:
8-7-6-5-4-3-2-1
Double DB Front Squat (35/50)
T2B

-Right into-

1-2-3-4-5-6-7-8
Double DB Front Squat (35/50)
Strict Pull Ups

WOD:
14 min AMRAP:
7 Power Snatch (105/155)
7 BMU
100 DU

Post WOD:
4-5 sets:
12 Russian KBS
6 Slow Strict T2B

For Veteran's Day (11/11) we will be running our normal class schedule.

For classes today we will be doing the last WOD in our HONOR the FALLEN HERO WOD Series: JENNY

JENNY:
20 min AMRAP:
20 OHS (35/45)
20 Back Squat (35/45)
400m Run
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Army Capt. Jennifer M. M oreno died October 6, 2013 serving during Operation Enduring Freedom. Capt. Moreno, 25, of San Diego, CA, assigned to Madigan Army Medical Center, Joint Base Lewis-McChord, WA; died Oct. 6, in Zhari District, Afghanistan, of injuries sustained when enemy forces attacked her unit with an improvised explosive device. Capt. Moreno was attached to an Army Ranger unit during the attack. Capt. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Cordero and Yaritza Cordova; and brother, Ivan F. Moreno. This Hero WOD was originally posted on CrossFit’s Mainsite on November 28, 2014.