Saturday


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A. Snatch

3x65, 2x70, 2x75, 3x70, 2x75, 1x80, 3x75, 2x80, 1x85%

B. 2Power Clean + Push Jerk

7 sets@60, 70, 75, 75, 80, 80, 80%

C. Hang Snatch Extension

5x4 @75%


10am WOD

2 Rounds:

40 OH Walking Lunge Steps (25/15)

40 Situps

40 DB Power Snatches (45/30)

40 Lateral Jumps over Parallette



Wednesday


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A. EMOM 16:

1. 2 Turkish Getups

2. 10 Burpee Facing Parallette

3. 8 Good Mornings (shoot for half bodyweight on all sets)

4. 14/10 Cal Row

B. 14 minute AMRAP:

100m Farmer Carry (70/50)*

12 Deadlifts (155/105)

12 Release Pushups

*per hand. Men may use 70lb KB’s or carrying implements with 25’s. Women may use 53lb KB’s or carrying implements with 15’s


Monday: Veteran's Day and Wade


 U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.  He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.  He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.



“Wade”

1200m Run

then:

4 Rounds:

12 Strict Pullups

9 Strict Dips

6 Strict HSPU’S

then:

1200m Run

*20/14lb weight vest is RX


TUP

TUP

15-12-9-6-3

Power Clean (135/95)

Pullups

Front Squat (135/95)

Pullups

  U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to     The Unquiet Professional    , a nonprofit organization started by the family and benefitting Gold Star Families.

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Tuesday


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A. Every 90s for 8 rounds:

1. 6 Strict Chinups

2. 12 DB or KB Strict Press (6 per arm)

B. 3 Rounds:

25 Box Jumps (24/20)

20 DB Power Snatch (45/30)

I wanted to thank everyone for their patience with the changes the gym has been making. Thank you for switching over to ACH. This will be something that will save both time and money for the gym as a whole. Also, thank you for your patience with the renovations. I realize there have been some things out of place and some higher noise levels with construction. We are working towards making some pretty cool changes and I anticipate them being worth it!

*if you have not entered your bank info in, I have removed all credit cards so please go through the procedure ASAP!

Shmalls


 U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.


For time:

800m Run

-- then --

2 rounds of:

50 Burpees

40 Pull-ups

30 Pistols

20 Kettlebell Swings (53/35)

10 Handstand Push-ups

-- then --

800m Run

CAP: final run may not start after 35 minutes

Wednesday


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A. Every 2 minutes for 6 rounds:

4 Floor Press

B. 4 Rounds:

15 Ring Pushups

10 Hang Power Cleans (115/80)

200m Run


REMINDER

We are removing all credit cards from the Triib website on Nov 1st (Thursday). If you haven’t, please follow the below procedure to activate your the ACH option in your Triib account. Thank you!

For setting this up from your member account:

Member:

  1. Log into your account on the Triib website

  2. On the right side click "Payment Methods"

  3. Select "Bank Account"

  4. Click "Add Bank Account"

    A pop up will appear with some details asking you to continue

  5. Choose your bank, i.e. Chase, Bank of America, Wells Fargo

  6. Enter in the account login information

  7. Success!

Tuesday


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A. Every 90s for 10 rounds:

1. 2 DB Turkish Get-Ups (1 per side)

2. 4 Front Squats

B. 40 Wall Balls (20/14)

20 Toes to Bar

30 Wall Balls

15 Toes to Bar

20 Wall Balls

10 Toes to Bar

C. Any break in either TTB* or WB = 1 minute plank

*kick to 90 and low bar are acceptable scaling options for this “challenge”


Monday


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A. Every 90s for 7 rounds:

1 Push Press + `1 Push Jerk

B. 10 minute AMRAP:

25 DU’s

8 HSPU

25 DU’s

8 Shoulder to OH (135/95)

Endurance

4x

400m Run in exactly 2 minutes

Rest 30s

then, rest 2 minutes

3x

400m Run @90% effort

Rest 2 minutes




Dallas 5

“Dallas 5”

5 Minutes of:

Burpees

—-Rest 1 minute—-

5 Minutes of:

7 Deadlifts (155/105)

7 Box Jumps (24/20)

—-Rest 1 minute—-

5 Minutes of:

Dumbell Turkish GetUps (40/20)

—-Rest 1 Minute—-

5 Minutes of:

7 Power Snatches (75/55)

7 Pushups

—-Rest 1 Minute—-

5 Minutes of:

Row for Calories

Complete as many reps as possible at each 5 min station. Rest 1 min between stations. Log total reps performed for each movement.

 On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae. Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus. Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members. Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline. Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae. Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus. Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members. Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline. Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.