6199 Dressler Rd. NWNorth Canton, OH, 44720 

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November 30, 2016

Reminder: Lift Up Fundraiser For St. Jude is Saturday

Warm up/Strength: 

row repeats

Wod: 

1000m row

100 hollow rocks

3 wall climbs

80 walking lunges

3 wall climbs

60 jumping air squats

3 wall climbs

40 deficit kb deadlifts (70/55) 45 plates

3 wall climbs

20 ghd sit ups

Reminder: Lift Up Fundraiser For St. Jude is Saturday

November 29, 2016

Reminder: Lift Up Fundraiser For St. Jude is Saturday

Strength: 

strict press

push press

push jerk

Wod: 

1 min on 30 sec off

double unders

med ball cleans (20/14)

shoulder to overhead (75/55)

goblet squats (55/35)

ring push ups

butterfly sit ups

kettlebell swings (55/35)

Reminder: Lift Up Fundraiser For St. Jude is Saturday

November 28, 2016

Reminder: Lift Up Fundraiser For St. Jude is Saturday

Strength: 

front squat

Skill lift:

clean work

Wod: 

In 9 minutes

21-15-9

hang cleans (135/95)

hand stand push ups

in remaining time

max effort: burpees

score is burpees

Reminder: Lift Up Fundraiser For St. Jude is Saturday

November 27, 2016

Reminder: Lift Up Fundraiser For St. Jude is Saturday

Strength:

bench press 

Wod: 

6 min amrap

3 push ups

6 box jumps (24/20)

9 wall balls (20/14)

rest 2 min

6 min amrap

9 push ups

6 box jumps (20/24)

3 wall balls (20/14)

Reminder: Lift Up Fundraiser For St. Jude is Saturday

November 24, 2016

Strength:

back squat

Wod: 

20 min amrap

5 wall balls (20/14)

3 hand stand push ups

1 power clean (225/155)

November 23, 2016

Wod:

Partner “Kalsu”

100 thrusters (135/95)

5 burpees emom

***Doors open at 9am, we will run heats as needed till everyone gets a turn!

November 22, 2016

Strength:

deadlift

Wod: 

2 rounds:

2 min amrap

20 windshield wipers (95/65)

20 lateral bar hops

rest 1 min

2 min amrap

20 front squats (95/65)

20 bar over burpees

rest 1 min

2 min amrap

20 box jumps (20)

20 kettlebell swings (55/45)

rest 1 min

2 min amrap

20 cal row

20 hollow rocks

rest 1 min

November 21, 2016

Strength:

clean work

Wod:

“Power Elizabeth”

21-15-9

power cleans (135/95)

ring dips

November 20, 2016

Strength:

Bench press

Wod:

6 rounds

3 minute amrap (1 min rest between)

6 chest to bar

9 push ups

12 pop squats

November 17, 2016

Strength:

3 rep max

strict press

Wod:

40 double unders

then

11 rounds

18 supermans

7 overhead squats (135/95)

6 overhead lunges (135/95)

then

40 double unders

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