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12/1/16 – "Magneto"

Group Warm up 
Group Mobility 

WOD (Workout of the Day)

"Magneto"

12 minute AMRAP 

30/24 Cal assault bike 

30 Air squat 

20 Ring dip 

Rest 2:00 

14:00 – 24:00 

8 Handstand push up 

16 box jump (30/24") 

24 Cal row 

Rest 2:00 

At the 26:00 minute complete, for time:

12 – 9 – 6 – 3 

Deadlift (225/135lb) 

bar facing burpees 

*Score is total rounds completed in the first two workouts + time for the third. 

**All workouts can be scaled on an individual basis. 

11/30/16 – "Green Hornet"

Group Warm up 

Group Mobility 


Strength 

8×3 Split jerk, from a rack. Rest 90 seconds between triples. Focus on perfect footwork and driving under the bar. 

WOD ( Workout of the Day ) 

"Green Hornet" 

For Time:

100 Double unders/ 150 singles 

30 DB Push press (55/35lb) 

30 Sit ups 

30 DB Push press (55/35lb) 

30 Sit ups 

100 Double unders/ 150 singles 

*DB= Dumbbell ( 55/35lb each hand ) RX+= GHD sit ups 

**All workouts can be scaled on an individual basis. 

11/29/16 – "Fate Capacity Test"

Group Warm up 

Group Mobility 

Gymnastic Development 

5 sets for Quality, speed and efficient movement is the focus! Rest 90 seconds between sets. Try to complete the movements unbroken or as close to unbroken as possible. 

Level 1 = 6 Chest to bar + 4 T2B + 2 Bar muscle ups. 

Level 2 = 6 Pull ups + 4 T2B/ K2E 

WOD ( Workout of the Day ) 

"Fate Capacity Test" 

Every minute on the minute for as long as possible – Cap 30 minutes. 

1.) 150ft sled push (75' out/75' back) (165/125lb)

2.) 3 Hang power snatch + 3 Overhead squats (135/95lb)

3.) 8 Burpee box jump (24"/20")

*Workout is scored on three different levels, Level 1 is the whole 30 minutes completed = Fire breather. Level 2 is 20 minutes completed = Great. Level 3 is 10 minutes completed = Good.

**All workouts can be scaled on an individual basis. 

11/28/16 – "Iron Man"

Group Warm up 

Group Mobility 


Strength – Barbell cycling 

5×5 Power clean – Rest 2:00 between sets. Start at 50% of 1rm power clean and build to a heavy 5 for the day. Smooth and perfect touch and go reps should be the focus! 

WOD ( Workout of the Day ) 

"Iron Man" 

E2MF20 – 10 rounds 

every two minutes for twenty minutes complete:

15/12 calories on the concept 2 

3 power clean + Jerk (185/125lb) 

*Rest with the remaining time, scale the weight as needed but the clean and jerk should be a challenging weight. 

*Score for todays workout is top set completed in the power cleans. 

11/26/16 – "Incredible Hulk"

Group Warm up 
Group Mobility 

WOD ( Workout of the Day ) 

"Incredible Hulk" 

20 minute AMRAP 

5 Deadlifts 

5 Hang power cleans 

5 Front squats 

5 Push press 

5 Back squats 

*Rx 115/75lb 

**All workouts can be scaled on an individual basis. 

11/25/16 – "Who's the turkey now?"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Who's the turkey now?"

For time, in a team of 2 or 3. 

200 double unders 

180 sit ups 

160 wall ball shots (20/14lb)

140 calorie row 

120 assault bike calories 

100 box jump (24/20")

80 push ups 

60 pull ups 

40 toe to bar 

20 rope climbs 

*All workouts can be scaled on an individual basis. 

11/24/16 – "Thankful"

Group Warm up 

Group Mobility 


Strength 

5×12 dumbbell bench press – Rest :30 seconds 

5×8 kneeling dumbbell press – Rest :30 seconds ( 8R/8L) 

WOD ( Workout of the Day ) 

"Thankful" 

15 minute AMRAP 

10 Front rack lunges – In place (135/95lb) 

20 KB snatch (10R/10L) 53/35lb 

*All workouts can be scaled on an individual basis. 

11/23/16 – "Patriot"

Group Warm up 

Group Mobility 


Strength – Barbell cycling 

10×3 Power clean + Push jerk, rest 60 seconds between sets. 

*The goal is to perform three touch and go reps and add weight after each set. 

WOD ( Workout of the Day ) 

"Patriot" 

10-1 Atlas stone to shoulder (95/65lb) 

1-10 T2B 

*All workouts can be scaled on an individual basis. 

11/22/16 – "Diamonds"

Group Warm up 

Group Mobility 


Strength 

4×5 Back squats – Rest 90 seconds 

4×3 Tall box jumps – Rest 90 seconds 

*One set is 5 back squats and then 3 tall box jumps. 

WOD ( Workout of the Day ) 

"Diamonds" 

4 minutes to complete:

25 Wall ball shots (20/14lb) 

15 Burpees 

Max assault bike calories with the remaining time. 

Rest 4 minutes and repeat for 4 rounds. 

*Score is total calories in all four rounds. 

**All workouts can be scaled on an individual basis. 

11/21/16 – "Tornado"

Group Warm up 

Group Mobility 


Strength – Barbell cycling 

5/3/1 & 3/2/1 Touch and Go Squat snatch, start at 50% for the 5's and add weight each set. Rest 60 seconds between sets. 

WOD ( Workout of the Day ) 

"Tornado" – 11 minute time cap. 

For time:

70 Overhead squats (75/55lb)

50 Calorie row 

30 Handstand push ups 

*All workouts can be scaled on an individual basis.