For Time:

“Karen”

150 Wall Balls

Alex W 5:38  Dave King  10:45  Lucas A 8:39  Tasia A 9:05  Matt J 9:11  Josh V 10:10

Adam W 8:53  Keagan C 7:50  Dave G 6:15  Steve M 8:30  Julia N 9:41  Rader 6:56  Rob Mc 6:55

Post Wall Ball loads and thoughts to comments!

For Time:

1000 Row, 10 Thrusters, 10 Pull-Ups, 10 Push-Ups

800 Row, 8 Thrusters, 8 Pull-Ups, 8 Push-Ups

600 Row, 6 Thrusters, 6 Pull-Ups, 6 Push-Ups

400 Row, 4 Thrusters, 4 Pull-Ups, 4 Push-Ups

200 Row, 2 Thrusters, 2 Pull-Ups, 2 Push-Ups

Steve M 16:53  Adam W 21:49  Julia N 22:39  Kevin S 22:37  Mike D 25:16  Jesse M 16:33

Dave G 18:19  Tea 19:05  Mario M 20:28  Brendan S 22:56  Josh V 24:08  Rader 19:39

Post loads used and thoughts to comments!

For Time:

500 Row

30 Deadlifts (bodyweight) or scaled

30 Pull-Ups

30 Abmat Sit-Ups

30 Burpees

Adam W  Josh V  Shawn S  Tara S  Cordano  Leidy  Tea G  Sofia C

Ryan O  Steve M  Jesse M  Dana S  Rader

Post loads used and thoughts to comments!

Awesome Thanksgiving Eve “WOD”

3 Rounds For Time:

500 Row

15 Double Arm Kettlebell Cleans

15 Box Jumps 20″

15 Wall Ball

Ryan O 17:36  Rader 15:30

Post loads used and thoughts to comments!

Pyramid For Time:

80 Air Squats, 40 KB Swings, 20 Push-Ups

40 Air Squats, 20 KB Swings, 15 Push-Ups

20 Air Squats, 10 KB Swings, 10 Push-Ups

40 Air Squats, 20 KB Swings, 15 Push-Ups

80 Air Squats, 40 KB Swings, 20 Push-Ups

Alex w 14:57 Dave G 16:58  Sofia C 17:03  Tasia A 15:37  Rob Mc 13:58  Rader 13:29  Shawn S 14:00

Post any scaling and KB loads used to comments!

4 Rounds
500 Row, 20 Squat Thrusts, 20 V-Ups
Alex W 17:21 Dave G 21:25

4 Rounds
500 Row, 20 Wall Ball, 20 Abmat Sit-Ups
Matt J 17:18

4 Rounds
500 Row, 20 KB Swings, 20 Abmat Sit-Ups
Rader 16:40

Post any loads used and thoughts to comments!

8 Rounds For Time:

250 Row

10 Kettlebell Snatches (per arm)

20 KB Double Arm Dead Cleans

Sofia C 32:36  Ian J 31:27  Ryan O 32:21  Rader 29:00

Post KB loads used and thoughts to comments!

5 Rounds For Time:

400 Run

30 Box Jumps (24″)

30 Wall Ball

Alex W 23:08  Tasia A 24:26  Lucas A 29:01  Ian J 23:02  Dave G 28:28

Rob H 31:52  Ali H 38:56  Rader 30:58  Jill F 29:37  Tara S 30:06

Shawn S 28:48  Ryan O 24:04  Dana S 26:26

Post any scaling, Wall Ball loads and thougths to comments!

For time:

10 KB Swings/1 Burpee, 9 KB Swings/2 Burpees, 8 KB Swings/3 Burpees,

7 KB Swings/4 Burpees, 6 KB Swings/5 Burpees, 5 KB Swings/6 Burpees,

4 KB Swings/7 Burpee, 3 KB Swings/8 Burpees, 2 KB Swings/9 Burpees,

1 KB Swings/10 Burpees, 2 KB Swings/9 Burpees, 3 KB Swings/8 Burpees,

4 KB Swings/ 7 Burpees, 5 KB Swings/6 Burpees, 6 KB Swings/5 Burpees,

7 KB Swings/4 Burpees, 8 KB Swings/3 Burpees, 9 KB Swings/2 Burpees,

10 KB Swings/1 Burpee

Ian J 17:04  Alex W 17:16  Sofia 22:11

Rest 5 Minutes:

10 Rounds of:

10 Pull-ups

10 Abmat Sit-ups

Post KB loads used and thoughts to comments!

4 Rounds for time:

400 Run

10 SDHP’s

400 Run

15 SDHP’s

400 Run

20 SDHP’s

400 Run

25 SDHP’s

Alex W 9:02  Ryan O 9:40  Lucas A 12:08  Tasia A 12:17  Rico B 13:30  Sofia C 14:31

Jill F 11:31 Tara S 12:56  Shawn S 12:34  Ian J 11:05  Rob Mc 9:08

Post loads used and thoughts to comments!

Congrats Rader on a 2K “PR”!

3 Rounds For Time:

500 Row

10 Burpee/Clean/Thrusters

Alex W 11:25  Ian J 10:48  Rader 11:07  Tasia 13:07  Dave G 12:12  Matt J 13:20

Post thoughts to comments!

Great week everyone.  Keep up the hard work!

3 Rounds for time:

500 Row

20 Overhead Kettlebell Swings

20 Box Jumps (”20)

20 Double Kettlebell Rack Squats

Alex W 14:02  Ian J 16:24  Rader 17:29  Ryan O 16:51

Post KB loads used and thoughts to comments!

Hang Clean and Power Clean Wednesday:

Practiced “Hang Clean” progressions and “Power Clean” progressions.   Great job everyone being patient working good form and technique!

Alex W  Dave G  Rob M  Ali H  Rob H  Jen R  Shawn S  Ryan O  Dana S

Post loads and thoughts to comments!

10 Rounds for time:

250 Row

20 KB Snatches (10 per arm)

10 Pull-Ups

Alex W 29:18  Ian J 32:38  Ryan O 29:12  Lucas A 36:00

Post KB loads used and thoughts to comments!

4 Rounds for time:

400 Run or 400 Row

25 Box Jumps (20″)

25 Push-Ups

25 Knees to Elbows

Alex W 20:59  Lucas A 29:12  Tasia A 22:24  Dave G 31:35  Ian J 22:21  Rob Mc 23:28

Jill F 26:45  Blair 26:48  Rader 28:15  Ali H 26:16  Rob H 32:58

Post any scaling and thoughts to comments!