Thank you to everyone who participated in the “Chad” workout. I have donated money for each person who stepped up, along with some extra money that people contributed to the cause. I know every little bit helps, just like each little step we took. I will be remembering these steps for a while, that’s for sure. I’m still sore!

We are going to take advantage of some continued good weather and do more outside this week. As always you can scale to another movement, but sunshine is still good for us. For those of you in the early and late classes, sorry about no actual sunshine. We have several Hero workouts that are in honor of Veteran’s Day. And these can also be scaled to an appropriate level.

MONDAY 11-13-23
Strength WOD: Power Clean (5x3)
then:
"The Ghost"
6 Rounds for reps:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

TUESDAY 11-14-23
"Holleyman"
AMRAP in 25:00
5 Wall Balls
3 Handstand Push-ups
1 Power Clean (heavy)

WEDNESDAY 11-15-23
"Liam"
For time:
400 meter Run
50 Toes-2-Bar*
30 Front Squats*
5 Rope Climbs*
400 meter Run
* These movements can be broken up as desired, begin and end with the 400 meter Run.

THURSDAY 11-16-23
Strength WOD: Back Squat (3x5)
then:
For time:
21-15-9
Hang Power Cleans (135,95)
15-12-9
Handstand Push-ups

FRIDAY 11-17-23
6 Rounds for time:
9 Deadlifts (225,155)
100 meter KBx2 Farmers Carry

SATURDAY 11-18-23
Open Gym at 8am and 9am
Posted in Workout of the Day

Leave a Comment