Wednesday, 30 Nov 16

1. Warm Up (10-15 mins) 2. Weightlifting: Snatch (16 mins) 1 Set of 2 Reps @ 60% of 1RM Snatch 1 Set of 2 Reps @ 70% of 1RM Snatch 1 Set of 2 Reps @ 75% of 1RM Snatch 1 Set of 1 Reps @ 80% of 1RM Snatch 4 Sets of 1 Rep @ 85% of 1RM Snatch 3. Metcon: For Time 21-18-15-12-9-6-3 Unbroken Wallballs (20/14)

Tuesday, 29 Nov 16

1. Warm Up 2. Metcon (30 min cap) 2 RFT 5 Rds of Cindy 2 Rds of DT 155/105 800m Run *Cindy is 5 pull ups, 10 push ups, 15 air squats **DT is 12 deadlifts, 9 hang power cleans, 6 push jerks. ***Scale as needed.

Monday, 28 Nov 16

1. Warm Up - 500m Row in under 2 minutes. *If over 2 minutes you must do 1 burpee for every second 2. Weightlifting - 20 Minute Cap Death by Power Snatch 115/80 *add 1 rep each minute 3. Metcon - Elizabeth 21 - 15 - 9 Cleans 135/95 Ring Dips 4. Cash Out - 500m Row in under 2 minutes. *If over 2 minutes you must do 1 burpee for every second

Wednesday, 23 Nov 16

1. Warm Up (10 mins) 2. Clean Technique (15 mins) 3. Metcon Part 1: With a 3:00 Clock.. 21 High Hang Power Cleans (95/65) 21 Lateral Burpees over Rower Max Calorie Row Rest 3:00 Part 2: With a 3:00 Clock.. 18 Hi Hang Power Cleans (115/80) 18 Lateral Burpees over Rower Max Calorie Row Rest 3:00 Part 3: With a 3:00 Clock: 15 Hi Hang Power Cleans (135/95) 15 Lateral Burpees over Rower Max Calorie Row Rest 3:00 Part 4: With a 3:00 Clock.. 12 Hi Hang Power Cleans(155/105) 12 Lateral Burpees over Rower Max Calorie Row *score is total calories rowed across all four rounds.

Tuesday, 22 Nov 16

1. Warm Up - 10 Minutes 2. Strength - 15 Minutes 4 x 3 Overhead Squats AHAP - From the floor 3. Metcon - For Time 20 Minute Cap 40 Double Unders (2:1) 5 HSPU 30 Double Unders 5 HSPU 20 Double Unders 5 HSPU 10 Double Unders 5 HSPU 20 Double Unders 5 HSPU 30 Double Unders 5 HSPU 40 Double Unders

Monday, 21 Nov 16

1. Warm Up - 10-15 Minutes 2. Metcon - 4 RFT (15 Min Cap) 250m Row 20 Wall Balls 20/14 15 Burpees 3. Weightlifting - EMOM x 12 1 Squat Clean + 1 Front Squat @ 70-80% 1RM

Friday, 18 Nov 16

1. Warm Up - 10 Minutes 2. Metcon 1 - For Time 100 Abmat Situps Metcon 2 - For Time 100 Double Unders Metcon 3 - For Time 50 Burpees Cash Out - For Time 2000m Row

Thursday, 17 Nov 16

1. Warm Up - 15 Minutes 2. Metcon - 3 RFT "Heavy Cindy" 400m Run 5 Strict Pull Ups 10 Bench Press 135/85 15 Goblet Squats 44/30

Wednesday, 16 Nov 16

1. Warm Up - 15 Minutes 2. Weightlifting - 10 Minutes 3-POSITION POWER SNATCH Position 1 – High Hang Position 2 – Low Hang Position 3 – Floor With a running clock… On the 0:00, Set #1 – 50% of 1RM On the 1:30, Set #2 – 55% of 1RM On the 3:00, Set #3 – 60% of 1RM On the 4:30, Set #4 – 60% of 1RM On the 6:00, Set #5 – 60% of 1RM 3. Metcon - AMRAP 22 22 Wallballs (20/14) 22 Power Snatches (75/55) 22 Box Jumps (24″/20″) 22 Push Presses (75/55) 22 Calorie Row

Tuesday, 15 Nov 16

1. Warm Up - 10 Minutes 2. Metcon - For Time 15 Minute Cap 11 - 9 - 7 Deadlifts 315/205 Kettlebell Snatches (L/R) 53/35 Cash Out - 20 Minutes 100 Back Squats 115/75

Monday, 14 Nov 16

1. Warm Up 2. Weightlifting CLEAN + HANG CLEAN Every 1:30 for 5 Sets: 1 Squat Clean + 1 Hang Squat Clean Set #1 – 60% of 1RM Clean Set #2 – 65% of 1RM Clean Set #3 – 70% of 1RM Clean Set #4 – 73% of 1RM Clean Set #5 – 76% of 1RM Clean Take an additional 6:00 to build to a heavy complex for the day. No more than 3 attempts. Remember that a heavy is not a max. 3. Metcon - For Time: 12 CTB Pull-Ups, 12 Toes to Bar, 12 Pull-Ups 9 CTB Pull-Ups, 9 Toes to Bar, 9 Pull-Ups 6 CTB Pull-Ups, 6 Toes to Bar, 6 Pull-Ups *Every time you come off the pull-up bar, complete 30 Double-Unders (2:1 singles)

Friday, 11 Nov 16

1. Warm Up - 10 Minutes 2. Metcon - Hero WOD "The Chief" 5 x AMRAP x 3 3 Power Cleans 135/95 6 Push Ups 9 Air Squats Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their familie

Thursday, 10 Nov 16

1. Warm Up - 15 Minutes 2. Strength - 25 Minutes Back Squats 3 @ 75% 1 @ 80% 3 @ 75% 1 @ 85% 3 @ 75% 1 @ 90% 3. Metcon - EMOM x 6 5 Push Press 115/75 5 Burpee Box Jumps 24/20

Wednesday, 9 Nov 16

1. Warm Up - 10 Minutes 2. Weightlifting - 15 Minutes 1 x 3 Power Clean @ 60% 1 x 3 Power Clean @ 70% 1 x 3 Power Clean @ 75% 1 x 3 Power Clean @ 80% 3. Metcon - 25 Minute Cap 800m Row, 27 Deadlifts, 54 Abmat Sit-ups 600m Row, 21 Deadlifts, 42 Abmat Sit-ups 400m Row, 15 Deadlifts, 30 Abmat Sit-ups 200m Row, 9 Deadlifts, 18 Abmat Sit-ups

Tuesday, 8 November 16

Warm Up - 15 Minutes Strength - 20 Minutes 5 Rounds 20 Banded Pull Aparts 5 strict press AHAP Metcon - EMOM x 12 Odd: 4 HSPU Even: 15 KBS 44/30

Monday, 07 Nov 16

1. Warm Up: 10 Minutes 2. Weightlifting: 20 Minutes Find your 1RM Snatch 3. Metcon: CrossFit Lift Off Event 3 AMRAP x 15 Rx'd 25 Pull Ups 50 Calorie Row 100 Overhead Squats 45/35 50 Box Jumps 24/20 25 Pull Ups Scaled: 25 Jumping Pull Ups 50 Calorie Row 100 Overhead Squats 45/35 50 Box Jumps 24/20 25 Jumping Pull Ups

Thursday, 3 Nov 16

1. Warm-up: Steady AMRAP x 6 100m Run 10 Banded Good Mornings 10 Hand Release Push Ups 2. Strength (25 min CAP) Find your 1RM Push Press 3. Met-Con (15 min CAP) 3 Rounds For Time: 30 Wallballs 20/14lbs 20 Power Snatch 95/65lbs 10 Chest To Bar Pull Ups 4. Optional: For Time 50 ft Sled Pull (hand over hand) @ 151 lbs x 2 *Time is avg of two pulls

Wednesday, 2 November 16

1. Warm Up - 15 Minutes 2. Metcon - WCIII Individual WOD 2 “CHIPPED TOOTH” - 8 Minute Cap 12 Cal Row 24 KBS 70/53 36 Box Jumps 30/24 48 Double Unders *If finished under cap, AMRAP 3. Weightlifting - EMOM x 10 2 Power Snatch + 1 Snatch Balance @ 65-70%

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