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November 11th WOD

11/11/2016
Happy Veteran's Day! We thank you for your service!!
Level 1
L1:A: Metcon (AMRAP - Rounds and Reps)
10 min amrap(run 2-3 heats if necessary)

5 sh2oh 115/75
10 DL 115/75
15 box jumps
L1:B: 100 Sit-Ups (Time)
Perform 100 sit-ups for time
L1:C: Row 2000m for time (Time)
Row 2000m for time
Level 1 Rx+
L1+:A: CrossFit Games Open 14.3 (AMRAP - Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"
L1+:B: Metcon (No Measure)
Row 1000-1500m for cool down
F3
F3:A: Back Squat (5x10)
@3010; no rest
F3:A2: DB Hammer Curls (5x10-12)
@3010; rest 60 sec
F3:B: Metcon (AMRAP - Reps)
21 min e3mom; every 3 mins complete
10-40 air squats
6-15 ring rows(newbies only do 6)
Run 200m
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM