12 / 31 / 2012

Reminder:  We are closing at 5:15, so the last class will start at 4:30.

For Time

182 Double Unders

182 Air Suats

1 Burpee

12 / 29 / 2012

2012 Cookeville Christmas Parade.  This won us a major award…maybe it’s a bowling alley.

5 Rounds

Front Squat, Max Reps – Bodyweight

Strict Press, Max Reps, – 3/4 – 1/2 Bodyweight

Rest 2 minutes

12 / 28 / 2012

For Total Reps

Row, 1000m

Rest 4 minutes

Tabata Deadlifts, 155 / 115

12 / 27 / 2012

Strength

GHD, 3 x 10

Back Ext., 3 x 10

“Gwen”

15 – 12 – 9

Clean & Jerk

-Pick your weight

-Each set MUST BE UNBROKEN

-Rest as needed between sets

25 minute cap

12 / 24 / 2012

“Christmas Eve Conundrum”

It’s our little present to you.  No peeking!!

Remember to be in the back parking lot by 9:45.  Don’t be late and start stretching!  We will be there to get you started.

Holiday Hours:

12 / 24  10 a.m. class only

12 / 25  Closed

12 / 26 – 12 / 29  Normal Hours

12 / 31  Normal Hours w/ last class starting at 5:15

1 / 1  Closed

1 / 2 Normal Hours Resume

12 / 22 / 2012

For Time

10 OHS, 115 / 85

10 Burpee Over Bar

20 Push Press, 115 / 85

10 B.O.B.

30 Hang Cleans, 115 / 85

10 B.O.B.

40 Deadlifts, 115 / 85

10 B.O.B.

30 Hang Cleans, 115 / 85

10 B.O.B.

20 Push Press, 115 / 85

10 B.O.B.

10 OHS, 115 / 85

30 minute cap

12 / 21 / 2012

Skill

Tabata Double Unders

20 minute EMOM

Even Minutes – 6 HSPU

Odd Minutes – 3 Snatches or 6 Power Snatches

( Pick Weight )

12 / 20 / 2012

Happy Birthday buddy.  That’s a sweet looking honey ya got there.

“Trevor’s B – Day Thrashing”

12 minute Amrap

12 Thrusters, 95 / 65

20 K Bell Swings, 1.5 / 1

Rest 4 minutes

12 minute Amrap

12 Deadlift, 185 / 135

23 Wall Ball Situps, 20 / 14

* Two person teams:  One person completes 1 round

then partner completes 1 round

etc…etc…

12 / 19 / 2012

Pre – WOD

Run, 400m

Rest 60 seconds

3 Rounds

50 ft. Walking Lunge

15 Med Ball Cleans, 20 / 14

50 ft. Walking Lunge

15 Wall Balls, 20 / 14

15 minute cap

12 / 18 / 2012

Strength

Clean & Jerk EMOM

3 x 2, Heavy

Touch & Go

21 – 18 – 15 – 12 – 9 – 6 – 3

GTO, w/ Plate, 45 / 25

5 Burpees + 20 Dbl Unders

After each round.

20 minute cap