12.31.18

Happy New Year’s Eve!
Slight schedule change for today, morning classes will be the same but we will not hold an evening class. 
Closed on the 1st

For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders (2:1 singles)
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

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12.28.18

Wod “Rowing Helen”
3X
500 Meter Row
21 KBS 53/35
12 Pull-ups
CC: 5 Rounds with 70/53

Post Wod
Weighted Pull-ups
5-3-2-2-1-1-1-2-2-3-5

12.24.18

One class only, come join us at 8 a.m.

“12 Days of Christmas”
For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

12.20.18

Strength
20 min to find a 1RM
10-5-3-3-2-1-1-1
Shoulder to Overhead (push press or jerk)
and
Front Squat
*we will be doing these lifts every Thursday for the next 6 weeks so make sure to get your numbers on the board*

Wod
5X
7 Power Snatch 105/70
7 Hang Squat Clean 105/70
2 Rope Climbs after the odd rounds

12.19.18

Wod
16-12-8
Deadlift with a Kettle Bell in each hand 70/53
Plyo Push-ups
then
50 Calorie Bike
then
8-12-16
Deadlift
Plyo Push-ups

Post Wod
2X
1 Min plank
30 Second side plank
30 Second other side plank
1 Min Rest