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Wod

Saturday December 29, 2018

**Today is Bring a Friend Day, all classes are free for friends and family**

Holiday Schedule: New Years Eve: 8,9 and 10am only, New Years Day: Closed

‘Running Chief’

AMRAP 20
Partner 1: 100 meter run
Partner 2: 1 round of “Chief”
*Chief = 3 Power cleans 135/95, 6 Push ups, 9 Squats

Friday December 28, 2018

‘Back 2 Back’

2 Round of:
AMRAP 3
5 Jerk    115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
Rest 3
AMRAP 3
5 Jerk 115/75
10 Deadlifts 115/75
15 Toes to bar
Rest 3

Thursday December 27, 2018

‘Road Trip’

0:00-10:00
2000 Meter row
10:00-15:00
Rest
15:00-25:00
100 Calorie bike
25:00-30:00
Rest
30:00-40:00
1 Mile run

Wednesday December 26, 2018

‘Rower X’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
10 Overhead squats 115/75
max effort bar facing burpees I.R.T.

Saturday December 22, 2018

**Holiday Hours: Christmas Eve (12/24) 8,9 and 10am only, Christmas (12/25) closed.**

Strength

Front Squat
5-3-1-1-1
*From rack.

 

‘The Last One’

For time
800 Meter run
30 Front Squats 155/105
800 Meter run
*From the Floor.

Friday December 21, 2018

**Holiday Hours: Christmas Eve (12/24) 8,9 and 10am only, Christmas (12/25) closed.**

Strength

Heavy single Strict press
Heavy single Push press
Heavy single Push jerk
*Not a 1RM. From rack.

‘17.5ish’

AMRAP 10
9 Push jerks 115/75
35 Double unders

Thursday December 20, 2018

‘Tri Sprint’

Every 5 minutes for 7 sets
300 Meter run
250/200 Meter row
10/8 Calorie bike

Wednesday December 19, 2018

Strength

Deadlift
Heavy single, not a 1RM.

 

00’Heavy Movers’

AMRAP 15
6 Deadlifts 275/185
9 Burpees
12 Box jumps 24/20 (Step downs)

 

Tuesday December 18, 2018

Strength

Lateral Box Step ups
4-4-4
*4 On each leg

‘Wally Bar V2’

For time (22 cap)
4 rounds of
400 Meter run
30 Wall balls 20/14
15 Pull ups

 

Monday December 17, 2018

Weightlifting

2 Position power clean + 1 Push press
*Hip, below the knee.

 

‘Hang In there’

AMRAP 10
3,6,9,12,15.. so on
Handstand push ups
Hang power clean 135.95#

Saturday December 15, 2018

‘Marathon Helen’

AMRAP 18
600 Meter run
12 Strict Pull ups
36 Kettlebell swings 53/35

Friday December 14, 2018

‘Dirty 30’

For time (14 cap)
30 Squat snatches 75/55
15 Burpee box jumps overs 24/20
30 Overhead squats 75/55
15 Burpee box jump overs 24/20
30 Thrusters 75/55
15 Burpee box jumps 24/20

 

Thursday December 13, 2018

**Today is Bring a Friend day, all classes are free for friends and family!**

‘This or That’

Every 4 minutes for 28 minutes (7 sets)
500 meter row + 10 hollow rocks
30/20 cal bike + 10 hollow rocks
400 meter run + 10 hollow rocks

Pick one or mix it up each round. 

 

Wednesday December 12, 2018

‘Golden 50’

For time (15 cap)
50 Hand release Push Ups
50 Deadlifts 95/65
50 Push press 95/65
50 Calorie Row
50 Ring dips

 

 

Tuesday December 11, 2018

‘Killer Kettle’

AMRAP 20
8 kettlebell snatches 53/35 (right arm)
100 meter kettlebell carry (right arm)
8 Kettlebell snatches 53/35 (left arm)
100 meter kettlebell carry (left arm)
400 meter Run

 

 

Monday December 10, 2018

Weightlifting

Squat Clean

 

‘Ab Ripper X’

AMRAP 12
35 Double unders
14 Toes to bar
7 Squat Cleans 135/95

Sunday December 9, 2018

*** We are closed Sunday Oct. 9th***

Saturday December 8, 2018

**Reminder our Holiday party is Saturday at 7pm!**

***We will be closed Sunday the 9th***

‘Punisher #3’

AMRAP 14
50 Calorie row
40 Kettlebell swings 53/35
30 Box jumps 30/24
20 Snatches 115/75
10 Muscle ups

*35/25 Calorie Bike can be subbed for row.

Friday December 7, 2018

Weightlifting

Squat clean thruster

‘Thruster Dash’

For time
800 Meter run
30 Thrusters 135/95
800 Meter run

Thursday December 6, 2018

‘Casual Cardio V2’

EMOM 30
M1: 15/12 Calorie Bike
M2: 20 sit ups
M3: 200M run

Wednesday December 5, 2018

Strength

Weighted Pull ups
5-3-3-1-1-1

 

‘Single Double’

AMRAP 12
21 Double Unders
7 Single arm dumbbell push press 50/35 (Right Arm)
21 Double Unders
7 Single arm dumbbell push press 50/35 (Left Arm)
21 Double Unders
14 Ring Dips

Tuesday December 4, 2018

Strength

Back Squat
5-3-3-1-1-1

 

‘Kettle Cuffed’

AMRAP 7
10 Kettlebell squat cleans 53/35
25′ Front rack lunge with kettlebell 53/35
10 Box jumps overs 24/20
25′ Front rack lunge with Kettlebell 53/35

Monday December 3, 2018

‘Deception’

For time (16 cap)
4 rounds of:
18 Wall balls 20/14
15 Hang cleans 95/65
12 Bar facing burpees
9 Toes to bar
*compare to 4/12/17

Saturday December 1, 2018

‘Ripe Tide’

AMRAP 3
Calorie row
Rest 1 minute
AMRAP 9
30 Deadlift 135/95
20 Jerks 135/95
30 Lateral bar over burpees
Rest 1 minute
Calorie Bike