Monday 11/30/15 – Sunday December 12/6/15

90 Minutes of Rowing Instruction is coming your way on Sunday, Dec 6 with John. There are only 9 spots available for this session so sign up in Wodify soon! $20 for non members, included in monthly memberships.

Check the list on the front board for upcoming local competitions.

 

Monday 11/30/15

Complete as many rounds as possible in 12 minutes of:

3 snatches 135/95

6 clean and jerks 135/95

9 chest-to-bar pull-ups

54 double-unders

 

Tuesday 12/1/15

4 rounds, each for time of:

800-meter run

 

Wednesday 12/2/15

Power Snatch or Squat Snatch

18 min to a single

Clean (power or Squat) & Jerk (push or Split)

18 min to a single

 

Thursday 12/3/15

For time:

15 squat cleans, 155/100 lbs.

30 toes-to-bars

30 box jumps, 24/20-inch box

15 muscle-ups

30 shoulders-to-overheads, 40/25-lb. dumbbells

30 double-unders

15 thrusters, 135/95 lbs.

30 pull-ups

30 burpees

300-foot walking lunge with a 45/25-lb. plate held overhead

 

Friday 12/4/15

Matt 16

HERO-MattXfitPic_th.jpg

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.

 

For time:

16 deadlifts, 275/185 lbs.

16 hang power cleans, 185/125 lbs.

16 push presses, 135/95 lbs.

Run 800 meters

16 deadlifts, 275/185 lbs.

16 hang power cleans, 185/125 lbs.

16 push presses, 135/95 lbs.

Run 800 meters

16 deadlifts, 275/185 lbs.

16 hang power cleans, 185/125 lbs.

16 push presses, 135/95 lbs.

 

Saturday 12/5/15

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

 

Sunday 12/6/15

4 rounds for time of:

250-meter run

16 kbs (America) 70/53

*rest 2 minutes between round

**Score = total time, rest included