WODs 11.9.15 - 11.13.15

Hike and camp trip this Saturday.  Meet at Gym 8:00 AM.  Trailhead will be just past Anniston. (approx 1.5 HR drive.) Pinhoti trail near Cheaha State Park.  Expect to hike close to 2 hrs on semi rugged terrain.  Expect beautiful weather, views and an awesome camp fire.  Temperatures are currently projected to be High 57 and Low of 39 and sunny skies.  Perfect weather for a night in the Talladega National Forest.   It does get windy on the top of the ridge where we camp.  We will hike out Sunday morning around 8 ish am.  Back in Bham about noon Sunday.  All are welcome.  If you have any questions let me know.  Here are some pics of the wilderness.  Click here

Grinch Games is Saturday December 19th.  Registration is $40 and includes at Tshirt. This is an event for all J19 members and invited guests only but capacity is around 70.  You can be a beginner and participate. The proceeds from the event will purchase another rower with unlimited use.  To get more info about the Grinch Games and to register click here

Feeding the homeless and less fortunate with Urban Purpose will be December 27th.  Get more info at our FB event page.  Click here.  If you don't have FB get more info by clicking here


Work to a 3 RM TNG Clean

Squat or power

2:00 min ME at 75% of TNG Clean


9 min Amrap 75/55

6 FS

9 HC

12 FRL steps

15 STO



EMOM 10 min

Min 1 5 Barbell Rows

Min 2 10 KB Swings  70/53/35


DL 225

Over the Bar Burpees


Wednesday Veterans Day


Five rounds for time of:

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

Dan Whitten |  Age 28  |  Grimes, Iowa

He died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

We will do this as partner, double reps 44 of everything, runs must be together


1 set 110% of BW for men and BW for women


If last week you were unable to get at least 10 BS keep the same percentage from last week and try again


5 rounds

15 Pullups

50 DU

Perform ME Strict Pullups then switch to kipping

Start set with strict and once strict is failed switch to kipping

So I start set of 15 I do 5 strict then I immediately go to kipping on remaining 10

Take of 10 seconds for every strict pullup


Teams of 3 for both wods

400m team relay run

Team Relay

This is a waterfall, once one partner finishes a movement next partner starts till all are finished

50/40 Cal Row

40 DU

30 Med Ball Sit Ups

20 Thrusters 115/75


Next week is de-load…..you guys are doing great- Grinch Games ready!!