Workout of the Day

EMOM for 12 Minutes
1 Squat Snatch
*Build in weight over the 12 min

“DT”
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx: 155/105
Fit: 115/85
Dyn: 75/55

Strength
Bench Press 3-3-3-3-3-3
Pendlay Row 3-3-3-3-3-3
*Heaviest possible across all 6 sets, use same weight

For Time
1000m Row
then
3 Rounds
10 Sumo Deadlift High Pull
10 Lateral Burpees Over Bar

Rx: 95/65
Fit: 75/55
Dyn: 55/35

For Time
75 Double Unders
10 Front Squats
400m Run
10 Front Squats
75 Double Unders
10 Front Squats
400m Run
10 Front Squats
75 Double Unders

Rx: 115/80
Fit: 95/65
Dyn: 75/55

Post WOD
Tabata Abs
4 Rounds – 20’s On, 10’s Off
Sit-Ups
Russian Twists
Flutter Kick

“Horton”
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks,
50-yard buddy carry

Rx: 155/115
Fit: 115/80, 10 Pull-Ups + 10 Push-Ups
Dyn: 65/45, 10 Ring Rows + 10 Push-Ups

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and carry a 45lb bumper plate

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

“Jack”
w/a Partner
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20 in)
*alternate movements

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

Box Brief
Thanksgiving Holiday Hours
Wednesday, Nov 27th – Last Class is at NOON
Thursday, Nov 28th – Closed
Friday, Nov 29th – Closed
Saturday, Nov 30th – Regular Schedule Classes

“Daniel”
For Time
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters
400m Run
50 Pull-Ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

Build to a Heavy Complex of
 1 Deadlift + 1 Hang Power Clean + 1 Front Squat
 *spend 15 minute to build in weight

“Sham”
 7 Rounds For Time
 11 Deadlifts (bodyweight)
 100 meter Sprint

 Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Conditioning
4 x 500m Row
 *rest 2 minutes between sets
 *Goal is to keep times within 10’s of each other

“JT”
 21-15-9 Reps For Time
 Handstand Push-Ups
 Ring Dips
 Push-Ups

 In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.

EMOM for 10 Minutes
2 Back Squats
* Build in weight to a heavy set of 2

“Three Wise Men”
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes

Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes

Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

With a 25 minute Clock w/a Partner
10 Power Snatches
200m Run

*1 person completes a full round of PS and 200m run, while the other rests
* while your partner is running 200m you will accumulate
as many reps as possible of Sit-Ups and Russian Twists.
Switch movements every other round

* Score is total number of Sit-Ups and Russian Twists

Rx: 75/55
Fit: 65/45
Dyn: 45/35