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11-13-15

Fri November 13, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
 
 
Back Squat (EMOM 10 Across 1 Rep)
 
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 of: 3 Power Cleans, (105, 75 RX or 115, 85 RX+) 3 Front Squats, (105, 75 RX or 115, 85 RX+) 3 Jerks, (105, 75 RX or 115, 85 RX+)
EXTRA: Metcon (Distance)
10 Minute Row for Meters
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11-12-15

Thu November 12, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM!
**Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration
**Ask how to Join our 24-Day Challenge Group
Coaches will CHOOSE which ANNIE based on WEATHER.
REST 5 MINUTES between each WOD.
Metcon (Time)
(50-40-30-20-10 RX)
Calorie Row
Double Unders
OR
(45-35-25-15-5 Scale)
Calorie Row
Single Unders (3 times)

**You must choose 1 or the other and once you finish, REST 5 Minutes then begin "Turkish Too Many."

Turkish Too Many (AMRAP - Reps)
AMRAP 10
Turkish Get Ups (35, 18)
Alternating Arms
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11-11-15

Wed November 11, 2015 TEAM RWB WORKOUT
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
 
In honor of Veteran's Day!
RM2: RWB "Armistice" (AMRAP - Rounds and Reps)
9 minute AMRAP (As many rounds as possible) 100-meter sprint, 11 sit-ups, 11 air squats 100-meter sprint, 22 sit-ups, 22 air squats 100-meter sprint, 33 sit-ups, 33 air squats Add 11 to the sit-ups and air squats for each additional round 2-minutes of rest, followed by: 9 minute AMRAP 100-meter sprint, 11 pushups, 11 box jumps (24”/20”) 100-meter sprint, 22 pushup, 22 box jumps 100-meter sprint, 33 pushup, 33 box jumps Add 11 to the pushups and box jumps for each round
**On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11-based rep scheme represents the rich history of Veterans Day. The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns. The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
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11-10-15

Tue November 10, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM!
**Get signed up for November Olympic Lifting Seminar!  There is no CF or BF classes on this Saturday Nov. 21st.  http://www.theattitudenation.com/#!product/prd1/4136149551/registration
**Ask how to Join our 24-Day Challenge Group
Snatch + Overhead Squat Complex (EMOM 10 Across)
Fulll Snatch, followed by an Overhead Squat
Use as a warm up for metcon with moderate weight and focus on technique.  Record your rep scheme properly into wodify and post weights in comment section.
Metcon (Time)
25 Power Snatches, 95/65
25 C2B Pull ups
25 Overhead Squats, 95/65
25 C2B
25 Thrusters, 95/65
25 C2B
Cool Down
5x300m Row, 1 minute rest
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11-9-15

Mon November 09, 2015 CrossFit PR
**We have YOGA on SUNDAYS at 9:30AM! **Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group
Metcon (Time)
For Time: 30 Clean and Jerks, (135, 95) 800M Run 10 Strict Pull Ups 800M Run 100 Burpees
Back Squat (Back Squats 3 x 10 reps Across, Rest )
 
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11-6-15

Fri November 06, 2015 CrossFit PR
**Get signed up for November Olympic Lifting Seminar!  http://www.theattitudenation.com/#!product/prd1/4136149551/registration **Ask how to Join our 24-Day Challenge Group **We have YOGA on SUNDAYS at 9:30AM!
 
 
Back Squat (EMOM 10 Min at least 80%)
 
Metcon (AMRAP - Reps)
Tabata: 8 Rnds (20 on/ 10 off) Wall Balls, (30, 20) SDHP, (95, 65) Double Unders Row, Calories
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