BEAT THIS!!!

TEAMS of two...

Warm-Up:

25 Burpee Box Jumps

50 Hollow Rocks

TEAMS of Two

AMRAP in 15min:

5 Snatches (115#/80#)

10 Wall Balls (20#/14#)

One partner completes a round while the other rests...
Each partner must complete the round...no breaking this up!

Cool Down ~ Finish Burpees

tb (115#) & val (80#) ~ 20 Rounds + 10 Reps (310 Reps)

Bertag (115#) & Oz ~ 22 Rounds Complete!!! (330 Reps)

Black(out) Friday

Black(out) Friday!
If you were not careful...
Both Oz & I had the black stars going in this WOD...
we were both going dizzy and ready to fall over at one time or another...
REMEMBER to breath when doing heavier weights. That always helps!

Soooo...

Warm-Up:
2 Rnds:
20 Narrow Squats (feet together & squat)
10 Push Ups
10 Roll to Candlestick

2 Rnds:
10 Straddle Sit Ups (same as pike sit ups, just wide feet)
30 Sec. Straddle Hold (stretch)
10 Pike Sit Ups
30 Sec. Pike Hold (stretch)

Pre-WOD:
6 Rnds:
30 Sec Max Air Squats
30 Sec. REST
30 Sec. Max Burpees
30 Sec. REST

WOD ~ Black(out) Friday
Up-Ladder w/ Partner ~ 3...6...9...12...etc.
AMRAP in 8 Minutes:
Deadlift (275#/185#)
Strict C2B Pull Ups

One partner does 3 DL & 3 C2B, then the other Partner does 3 & 3, first does 6&6 and so on...

Cool Down:
Finish 100 Burpees for the day (left over of what we got in Pre-WOD)

Oz:
Squats ~ 23-25-25-24-22-25 (144)
Burpees ~ 12-13-12-12-11-13 (73) (TOTAL of 217)
60 Total Reps in AMRAP...Full thru 12's!!! (155# & Kipping C2B)

tb:
Squat ~ 25-24-23-21-23-22 (138)
Burpee ~ 14-13-14-12-13-13 (79) (TOTAL of 217)
52 Total Reps (275# & on 9 set & final 4 were just strict Pull Ups)...whew!

8th Grade WOD
4 Rnds:
25 Burpees
10 Pull Ups
15 Deadlift (135#/95#)

Ryan A ~ 29:16 (95#)
Drake ~ 24:40 (135#)

THANKS-giving

We all have so much to be thankful for!
Friends, Family, Jobs, Community, Health, Mind, Freedom & Opportunity, Faith, etc...
Sit down and take the time to reflect on what you are thankful for ~ make a list if you need, but keep these things in your mind!  Having trouble...CLICK HERE or HERE

When your days get too busy, life is getting the better of you...sit back and reflect on these things!  With all we have & do...don't let burning the candle at both ends, hustle & bustle, fast & furious style of life get in the way of ALL the positive that surrounds you!  SLOW DOWN...life will wait for you! And if some of those things don't wait for you in life, then maybe you were meant to let them go in order to make more room for the Positive and that in which you are thankful for.

Turkey Trot ~ (ANYthing Once Style)

For Time:

800m Run

50 Burpees

800m Run

35 Pull Ups

800m Run

20 Thrusters (135#/95#)

800m Run

35 Pull Ups

800m Run

50 Burpees

800m Run

Little Gobbler Variations

* Modify Reps, Weight, Distance however you would like...but keep it challenging!!!

Some Examples:

300-500m Runs

25 Burpees

Modified Pull Ups (Banded, Feet Up, or Supine)

40-50 reps (choose one):

Wall Balls / Med Ball Cleans / Squat Cleans / Banded Jumping Air Squats

El Tigre ~ 44:28
Feidt ~ 46:08 (+ extra 1/2 mile with Joni to finish~TEAMWORK & Encouragement!!!)
Joni ~ 52:07 (bands for Pull ups / 45#??)
Syd ~ 53:28 (95#)
Trina & Grace ~ 60min on the gymnastics equipment!
Tyler Wolosek (sole LHS athlete) ~ 48:50 (95#)
tb ~ 49:03

Lil' Gobblers (8th graders)
Drake B ~ 37:30 (tennis court / 65#)
Cameron F ~ 38:11 (tennis court / 45# / bar pull ups)
Ryan A ~ 35:51 (4x back circle / 2x tennis court / 45# / bar pull ups)

ANYthing Once ~ WR Turkey Trotters

Turkey Day is Coming

Come one...come ALL...lets start Turkey Day out right!!!

With the ANYthing Once Turkey Trot...

We will begin the festivities @ 9am at LHS Wt. Room...

Bring yourself, your friend and/or your family...

Turkey Trot for the daring (3 Miles of Running broken up by some exercises)
ALSO, we will have all sorts of Little Gobblers versions (scale-able options) will be available!!!

ANYthing Once ~ Turkey Trot

800m Run

50 Burpees

800m Run

35 Pull Ups

800m Run

20 Thrusters (135#/95#)

800m Run

35 Pull Ups

800m Run

50 Burpees

800m Run

ALL RUNS & EXERCISES ARE SCALE-ABLE (we can change to fit your ability!!!)
Come enjoy the sweat!!!

Rock & Row...

Well...sort of!!!
This WOD did Rock. It rocked you really hard. Tested your limits and mental toughness like non-other.

In the "normal" world of the WOD you "test" the first two minutes as follows:
Perform as many burpees as possible in 40 seconds...rest 20, then Row for Cals for 40 sec...rest 20...for the remaining 28 minutes try to match those numbers...if you fail, keep working to get to those numbers!

WE ARE NOT NORMAL!!!

We went with Bergeron's recommendation for OPEN athletes at 15 Burpees and 15 Calories...
Tough Stuff!!!
Most modified it somewhere along the way! ALL were working their butts off and testing the limits...
ALL were encouraging others while working thru the pain of victory!!!
NONE of you should feel Shame or Agony (of defeat)...WE GOT BETTER TODAY!!!

Warm-Up...Move

CAT FIGHT
EMOM for 30 Min:
odd = 15 Burpees
even = 15 Cal Row
(or alternate with a partner)

SKILL
10 x 10 ~ Slow OHS (45#/35#)
work Form & Technique

Completed 30 Min of work:
Oz
JB
Val
STAN
Britt
Simon
tb ~ Row first / Burpees second...sets are as follows:
15/15-15/15-15/15-15/15-15/12-15/12-15/12-15/12-15/10-15/10-10/10-10/10-10/10-10/10-15/21

Thanksgiving Week

ANYthing Once ~ Turkey Trot
Thursday, Nov. 28
9am @ LHS
EVERYONE is Welcome

Leg Blaster / Superman Push Ups / Bridging

For Time:
100 D/U
10 Muscle Ups
20 Squat Clean to Thruster (155#/105#)
10 Muscle Ups
100 D/U

There were many variations for the Muscle Ups...some did just Pull Ups, others varied their pull ups and dips...

Kate ~ 27:00 (90# / 400singles / Purple band for PU & Dips 15/30)
Feidt ~ 22:18 (135# / 20pull/30dips)
Des ~ 18:00 (75#/ Purple band 15/30)
Oz ~ 105# / 20 Pull Ups)
JB - 24ish
tb ~ 18:25

Did you break?..

"Open 11.5"
20min AMRAP

5 Power Cleans (155/110)
10 TTB
15 WB (20/14)

Rnds + Reps = Total
red - 6 + 5 / 185 (85#)
urbs - 5 + 25 / 175
oz - 6 + 6 / 186 (135#)
stan - 8 / 240 (110#)
val - 6 + 25 / 205
tb - 8 + 8 / 248

Well.  That was fun.