WODs 11.28.16 - 12.2.16

We hope that everyone had a great Thanksgiving!  We all have so much to be thankful for.  

If you need SFH supplements (Protein, Pre Workout, Fish Oil) or have questions we are placing an order at the end of the week. www.SFH.com . 

Grinch Games is coming up on December 17th!  This is a half day event and all are invited and encouraged to participate.  You do not need to have any prior experience to be on a team.  It is all about fun and getting to know some of the community that you may not have the opportunity to meet. 

Get more info and register at - Click here  For events - Click here  

For additional barbell work and open training -  Click here.


Emom 10 min

Min 1- 2 Squat Clean Thrusters AHAP

Min 2- 10 Box Overs 24/20


9 min Amrap

9 Thrusters 75/55

9 Pull ups

9 KB or DB Box Step Overs 20 inch 35/26 or 35/25 one KB/DB per hand


25 Min Amrap

10 GS Pushups

20 Renegade Rows 45/25- 10 each arm

30 Mountain Climbers

40 sec HS Hold


7 min AMRAP

50 DU

30 Burpees

10 Stone to Shoulder

Rest 3 min

6 min AMrap

50 DU

30 Burpees

10 Russian KB Swings 53/35

2 min rest

5 min AMRAP

50 DU

30 Burpees

10 KB Snatch 53/35


For time to complete all work  and Total clean load:

Run 1200m

120 WB

12 Cleans AHAP- you choose clean weight for total load


Teams of 2:

Each team will have 1 rower

Each partner rows 600m alternating with 1 rower

21 Partner DL 315/275/225

21 Synch K2E

Row 400m each alternating

15 Partner DLs

15 Synch K2E

Row 200m each alternating

9 Partner DLS

9 Synch K2E