1/1/2019

Happy New Year!

Only 10 am class Today

Teams of 3

30 min AMRAP

15 Burpee Box Jump Overs 24/20

35 Wall Balls 20/14

55 KB Swings 53/35

*1 partner is always alternating on a 400m run*

12/30/2019

New Years Eve Hours

Open gym 12-5pm

New Years Day

10am Class

Todays WOD (12/30)

Strength

15 min to find 1RM Snatch

Conditioning

12 min AMRAP

12Power Snatch 95/65

12 Overhead Squat 95/65

12 Chest bar pull ups

12/27/2019

Teams of 2

100/80 cal row

100 power cleans 115/75

100 shoulder to overhead 115/75

100/80 cal row

Cap: 25 mins

12/26/2019

15 min to find 2 RM front squat

AMRAP 10 min

5 chest to bar pull ups

10 front squats 115/75

30 doubles or singles

12/23/2019

Strength

1 Hang Power Clean EMOM x 10, building

 

Festivus Holiday WOD

For Time

12-23-20-19

Hang Power Cleans 95/65

Wall Balls 20/14

You can register and log your score at

https://festivusgames.com/1223wod/

12/23/2019

Strength

15 min to find 2RM Front Squat

Conditioning

10 min AMRAP

5 Front Squats 185/125

10 Pull ups

30 Double Unders

12/20/2019

Teams of 2

200 Wall Balls 20/14

150 Sumo deadlift high pull 75/55

100/80 Cal bike

Cap: 25

12/19/2019

Strength

15 min to find 5RM Bench Press

Conditioning

4 rounds

1 min Calorie Row

1 min Box Jump Over 24/20

1 min rest

12/18/2019

12 Days of (Compound) Christmas

1- Bar muscle up

2- 20 Double Unders

3- HSPU

4- Thruster 95/65

5- Hang power clean 95/65

6- Toes to bar

7- Hang power snatch 95/65

8- Jumping Squat

9- Shoulder to overhead 95/65

10- Wall balls 20/14

11- Burpees

12- Overhead squats 95/65

1, 2-1, 3-2-1….12-1

12/17/2019

Strength

15 min to work up to 2RM Back Squat

Conditioning

30/20 Cal bike

into

3 rounds

15 Back rack lunges 115/75

15 Push ups

Cap: 10