12 / 31 / 2016

Teams of 3
25 min Amrap

10 Burpees
8 Pullups
6 Box Jumps

Partner completes entire round then next partner starts.

12 / 30 / 2016

Deadlift
5 X 4 @70%
add weight from last week

“The Rock”
15-12-9-6-3

Power Cleans (135,95)
Front Squats (135,95)

12 / 29 / 2016

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

Treat the first 5-3-1 wave as a warmup. The second wave should be heavier.

10-20-30-40
GTO w. plate (45,25)
OH Walking Lunges (45,25)
Double Unders

12 / 28 / 2016

Wide Grip Pullups
Accumulate 25 reps
add weight if possible

For Time
1K Row
50 KB Swings (53,35)
30 Push Press (135,95)

12 / 27 / 2016

Power Clean
5 X 3
progressive loading
aim to hit ~75%

Open WOD 15.1
9 min Amrap

15 T2B
10 Deadlifts (115,75)
5 Power Snatch (115,75)

12 / 23 / 2016

***Attention***
There will be one class only today. The Christmas WOD will be at 5:15pm. We will be closed tomorrow. We hope everyone has a very Merry Christmas.

12 / 22 / 2016

Christmas Hours
Monday-Thursday: Normal Hours
Friday: 1 Class at 5:15pm
Saturday: Closed

9 min EMOM
Minute 1: 10-15s L-Sit
Minute 2: 30s Handstand Hold
Minute 3: Rest

With a Partner
18 min Clock

150 KB Swings (53,35)
150 Goblet Squats (53,35)
Remaining time: Max Cal on rower

12 / 21 / 2016

Christmas Hours
Monday-Thursday: Normal Hours
Friday: 1 Class at 5:15pm
Saturday: Closed

18 min EMOM
Min 1: 8-12 Pushups
Min 2: 8-10 T2B
Min 3: 12-15 Wall Balls (20,14)

12 / 20 / 2016

Christmas Hours
Monday-Thursday: Normal Hours
Friday: 1 Class at 5:15pm
Saturday: Closed

Hang Squat Snatch
6 X 3
Progressive Loading

15 min Amrap
50 Double Unders
20 KB Swings (53,35)
10 Pullups

12 / 19 / 2016

Christmas Hours
Monday-Thursday: Normal Hours
Friday: 1 Class at 5:15pm
Saturday: Closed

Back Squat
Work to a heavy set of 3

“Quad City”
For Time

30 Back Squats (165,115)
1K Row