The Bear

5 Rounds for Weight

7 Power Cleans

7 Front Squats

7 Push Press

7 Back Squats

7 Push Press

*you are not allowed to set the bar down during your round*

Shoulder Work Ahead

Complete in 10 minutes

15-9-6

Shoulder to Overhead (155/105)

Chest to Bar Pull-ups

then......

Complete in 10 minutes

21-15-9

Shoulder to Overhead (95/65)

Pull-ups

Modified workout from CrossFit Verve

Rowvember

Goal: Row 250,000 meters as a gym in the month of November

Row in increments of 1000 meters

Row as a warm up, cool down, or workout

Help us make our goal!

Kelley

5 Rounds for time:

Run 400 meters

30 Wall Ball

30 Box Jumps

Triple Bypass

50-40-30-20-10

Box Jumps

Double Unders

Sit-ups

Hang Snatch

6 Rounds for Time

Run 400 meters

10 Pull-ups

10 Wall Ball

10 Hang Snatch (95/65)

Amber's Birthday WOD

TABATA

A Ab mat Sit-ups

M Med Ball Cleans

B Burpee Box Jumps

E  Extensions (Back)

R Ring Dips