Monthly Archives: December 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*

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

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

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

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 Festivus Holiday WOD

Strength 15 min to find 2RM Front Squat Conditioning 10 min AMRAP 5 Front Squats 185/125 10 Pull ups 30 Double Unders

Teams of 2 200 Wall Balls 20/14 150 Sumo deadlift high pull 75/55 100/80 Cal bike Cap: 25

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 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

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

Strength 1 Power Snatch EMOM x 10 sets, building Conditioning 12 min AMRAP 15 Power snatch 75/55 12 Pull ups 9 Burpees over the bar

Teams of 2 20 min AMRAP 4 Toes to bar 8 BBJO 24/20 12 Alt. DB Snatch 50/35 Switch partners every full round Goal: 14-20 rounds