1.3.19

Strength
Snatch
16 min EMOM
0-4 min
2 reps: 3 stop pull
5-8 min
3 reps: Hang High Pull
9-12 min
1 Push Press
1 OHS
1 Snatch Balance
13-16 min
2 Squat Snatch

Wod
3X
2 Min AMRAP
2 Rope Climb
15/12 Calorie Bike
Max Rep Double Unders
*score is total DU*

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1.2.19

Strength
5X
10 Bench Press
10 Back Squat
*keep it light with minimal rest between sets*

Wod
15 Minute AMRAP
300 Meter Row
12 Burpees
6 Hang Cleans 155/105

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.

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.