December 17, 2018

Monday

1 Week until Christmas Eve!! 
Join Us 8am for our Xmas Eve WOD! 
Don't forget to bring a pair of fun socks for our sock exchange!


Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
15 Sit ups 
10 Burpees 


Strength:
Overhead Squats 
10 Empty Bar 
Then...
8-5-3-3-3 


WOD:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14#
Sumo deadlift high-pull, 75/55#
Box Jump, 24/20"
Push-press, 75/55#
Row (Calories)
*Rest 1 minute between rounds. You will have 3 scores on the board when we are done, each round is a score :) 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating

December 15, 2018

Saturday

Forget Partners today! 


We are doing teams of 3!!


WOD:
Complete 1776 reps total using all these movements! 
**Can't do more than 200 of one movement, all partners work at the same time of the same movement!

Kettlebell Swings (53/35#)
Box Jumps (24/20")
Air Squats 
Push Ups 
Pull Ups 
Burpees 
Sit Ups 
Row (calories)
Double Unders
Wall Balls (20/14#)
Slam Balls (20/
10#)

December 14, 2018

Friday

It's Friday!!! 
Reminder no 6pm class tonight



Warm Up:
2 Rounds 
Run 200m
15 Tire Flips 
Bear Crawl end of building 
Broad Jumps back from end of building



WOD:
OPEN GYM!!!

Pick a workout you missed this week! 


Create your own fun torture! 


Practice a lift?? Or try a new max for a lift!





December 13, 2018

Thursday

Yoga/Mobility Today 4pm!
No 6pm class tomorrow :) 

Warm Up:
Row 500m 
EMOM for 6 min 
10 Push Ups  
30 Mountain Climbers 



Strength:
Bench Press
10-10-8-8-5


WOD:
Row 2000m
50 Wall Balls (20/14#)
Row 1000m
35 Wall Balls 
Row 500m
20 Wall Balls


**Don't forget to pick up some fun socks for our Christmas Eve WOD and sock exchange!!! 

December 12, 2018

Wednesday



Warm Up:
2 Rounds
Row 400m
Run 400m
30 Double Unders


Strength:
Push Press (from rack OK :)
5-5-5-5


WOD:
For Time (20 min cap)
Run 800m (1x)
10 Rounds
10 Handstand Push Ups
10 Pistols (alternate legs 10 total)
Run 800 (1x)

**15 Scaled hspu off box, pistols can be done to a 15" box practice balance and not bouncing off box)



December 11, 2018

Tuesday

Yoga/Mobility Thursday 4pm
Friday no 6pm class this week!


Warm Up:
Row 800m
2 Rounds 
15 OH Squats 
15 KB Swings (35/36#)
15 Back Ext


Strength:
Front Squats 
10-10-8-8-8


WOD:
3 Rounds for time of:
30 DB Snatch (50/35#)
15 Toes to Bar 
15 Pull Ups 


December 10, 2018

Monday

Hope everyone had a great weekend! 


Warm Up:
Run 800m
2 Rounds 
15 Air Squats 
10 Burpees 
15 Wall balls (14/10#)



Skill:
3 Rounds 
6 Handstand Push Ups 
6 Bar Muscle Ups 
*(alternate between kipping and strict)


WOD:
Happy Birthday Robert! 
Lifting Day!
Not timed today! Score is how heavy you go!


Pick 7 different Lifts from the list below. Pick a weight you like that will challenge you, and complete as many reps as it take to equal 1977lbs. What makes this workout hard is picking a challenging weight. 

Example:
Thrusters at 95lbs would be 21 Reps 

Lift Options:
Front Squat, Back Squat, Overhead Squat, Shoulder Press, Push Press, Jerk, Power Clean, Hang Power Clean Squat Clean, Hang Squat Clean, Thruster, Power Snatch, Hang Power Snatch, Squat Snatch, Hang Squat Snatch, Deadlift, Sumo Deadlift High Pull, Squat Clean Thruster, Snatch Balance 
** you could pick 1 weight and tackle all 7 movements!