Monday
Three rounds EACH for time of:
30m sled push (2x15m, 215/160#)
40 KB swing (24/20kg)
500m row
Rest as needed
Post 3 times to chalkboard/journals
Monday 5pm Specialty
Underground Strength class, first of 4 Monday night sessions
Tuesday
Five rounds for time of:
Squat snatch, 5 reps (60/45kg)
25 wall ball shots (20/14″)
Rest exactly 2 minutes
Post time and loads to chalkboard/journals
Wednesday
As many rounds as possible in 10 minutes of:
20 box jumps (20/16″)
10 handstand push ups
Post rounds and remaining reps to chalkboard/journals
-then-
Weighted pull ups
3-3-3-3-3
Post total load lifted across 15 reps to chalkboard/journals
Wednesday 5pm Specialty
Bodyweight strength and skill work, first of 3 Wednesday nights
Thursday
12-9-6 reps/round for time of:
squat clean (85/65kg)
muscle ups
Post time and load to chalkboard/journals
Friday- Veterans Day Tribute WOD
To remember the “22” Veterans who commit suicide daily
For time, complete:
22 lateral jump over bar burpees
22 KB swings (90/70#)
22 deadlifts (push press load + 20kg)
22 push press (85/65kg)
22 deadlifts
22 KB swings (90/70#)
22 back burpees
Post time and loads to chalkboard/journals
Saturday
8:30am Whole Life Challenge Post-Test WOD: “Extended CrossFit Baseline”
9:30am Big Group WOD
