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
------------------------------------

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.

Gymnastics Skills!

WOD:
9 min AMRAP:
6 Wall Walks
12 Single Arm Devils Press (35/50)

DL 5-5-5 Re-grip
Power Clean 3-3-3 Touch n Go

WOD:
2 RFT:
75 DU
25 Power Cleans 65/95, Comp: 95/135)
25 DL (65/95, Comp: 95/135)
25 T2B

Hang Squat Snatch

WOD:
For Time:
20 Hang Squat Snatch (75/115)
20 BFOB
15 Hang Squat Snatch (75/115)
15 BFOB
10 Hang Squat Snatch (75/115)
10 BFOB
5 Hang Squat Snatch (75/115)
5 BFOB

7 min AMRAP:
15 SDLHP (65/95)
10 HSPU (Comp: Deficit Kipping)

-3 min Rest-

7 min AMRAP:
15 SDLHP (65/95)
15 Box Jumps (20/24)

Front Squat 10-8-6-5-4

WOD:
10 min AMRAP:
15 Front Squat (95/135)
2 RC (Comp: Legless)

TGU 5x 2 R/2 L

Push Press 5-5-4-4-3-3 (Leave 15 min)

7 min Max Cals

Open WOD 14.4

14 min AMRAP:
60 Cal Row
50 T2B
40 WB (14/20, 9/10)
30 Cleans (95/135)
20 RMU (Scale: C2B, Pull Ups, Recline Pulls)

8 min EMOM: 3 Thrusters

WOD:
10 RFT:
8 Thrusters (65/95)
8 Bar Facing Over Burpees