Wednesday 200101

New Year's Day
12:30 and 5p classes only.
Strength:
Dead-lift
3 x 5 reps
Increase weight on each set.
WOD:
4 Rounds For Time:
Row 500 Meters
10 Handstand Push-ups
15 Dead-lifts (225/155)
20 Wall Balls (20/14)

Tuesday 191231

New Year's Eve
No 7p Class tonight
Strength:
Push Jerk
8 x 3 reps
WOD:
7 Rounds For Time
7 Devil's Presses (pick load, make it challenging)
7 Knees To Elbows

Monday 191230

Strength:
Power Clean (touch and go)
5 x 3 reps
Front Squats
3 x 5 reps
Increase weight on each set
WOD:
9 Minute AMRAP
Row, 10 Calories
5 Lateral Burpees Over The Rower

Sunday 191229

Closed for today. I’ll see everyone on Monday.

Saturday 191228

Daniel
For Time
50 Pull-ups
Run 400 Meters
21 Thrusters (95/65)
Run 800 Meters
21 Thrusters
Run 400 Meters
50 Pull-ups

Friday 191227

For Time:
50 Kettlebell Swings (55/35)
Then,
5 Rounds:
Air Bike 1,000 Meters
50 Double-unders
Row 500 Meters
50 Double-unders
Then,
50 Kettlebell Swings

Thursday 191226

12:30, 5p,6p & 7p classes only
Strength:
Back Squat
5 x 5 reps
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
9 minute AMRAP
12 Dumbbell Step-ups, pick load make it challenging (24"/20")
12 Ring Push-ups

Wednesday 191225

Christmas Day.
Closed

Tuesday 191224

Christmas Eve
6a and 12:30p classes only
For Time:
15-12-9-6-3
Squat Cleans (95/65)
50-40-30-20-10
Double-unders

Monday 191223

4 Rounds For Time:
10 Strict Ring Dips
15 Strict Toes To Bar (no kip or swing)
Dumbbell Walking Lunges, 20 Steps (pick weight. Make it challenging)

Sunday 191222

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 101221

12 Days of Christmas (done like the song)
Day 1: 1-200 Meter Run
Day 2: 2-Bar Muscle-ups
Day 3: 3-Squat Jumps
Day 4: 4-Ring Dips
Day 5: 5-Burpee Broad Jumps
Day 6: 6-Alternating Kettlebell Snatches (55/35)
Day 7: 7-Handstand Push-ups
Day 8: 8-Box Jumps (men 24 inches/ women 20 inches)
Day 9: 9-Knees to Elbows
Day 10: 10-Hand Release Push-ups
Day 11: 11-Kettlebell Swings (55/35)
Day 12: 12-Walking Lunge Steps on each leg

Friday 191220

For Time:
Air Bike 1000 Meters
21 Overhead Squats (95/65lbs)
21 Pull-ups
Air Bike 1000 Meters
15 Overhead Squats (115/85)
15 Chest To Bar Pull-ups
Air Bike 1000 Meters
9 Overhead Squats (135/95)
9 Bar Muscle-ups

Thursday 191219

"The Chief"
Five, 3 minute rounds for max reps of:
3 Power Cleans (135/95)
6 Push-ups
9 Squats
Rest 1 minute between each 3 minute round.

Wednesday 191218

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings (55/35)
40 Double-unders

Tuesday 191217

Back Squat
5-5-5-5-5
Front Squat
3-3-3-3-3
Overhead Squat
1-1-1-1-1

Monday 191216

For Time:
50 Double-unders
21 Hang Power Snatches (95/65)
35 Double-unders
15 Hang Power Snatches
20 Double-unders
9 Hang Power Snatches

Sunday 191215

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191214

McGhee
Complete as many rounds in 30 minutes as you can of:
5 Dead-lifts (275/185)
13 Push-ups
9 Box jumps (24/20)

Friday 191213

For Time:
Air Bike, 30 Calories
20 Alternating Kettlebell Snatches (55/35)
30 Close Grip Bench Presses (135/95)
20 Alternating Kettlebell Snatches
Air Bike, 30 Calories

Thursday 191212

For Time:
21-15-9
Back Squats (185/115)
6-4-2
Rope Climbs

Wednesday 191211

3 Rounds For Time:
Row 500 Meters
75 Double-unders
25 Hang Power Cleans (95/65)

Tuesday 191210

Strength:
Thrusters
3 x 3 reps
Increase weight on each set
WOD:
20 minute AMRAP
5 Bar Muscle-ups
10 Thrusters (115/85)
15 Toes To Bar

Monday 191209

4 Rounds For Time:
21 Kettlebell Swings (55/35)
15 Shoulders To Overhead (115/85)
9 Box Jumps (30/24)

Sunday 191208

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191207

"Joe"
10 Rounds For Time:
10 Thrusters (95/65)
10 Bar Facing Burpees,
10 Pull-ups,
57 Double-unders,

Friday 191206

Complete as many rounds as possible in 20 minutes of:
Row 500 meters
20 Box Jumps (24/20)
20 Sumo Dead-lift High Pull (75/55)
20 Broad Jumps (minimum distance of 4 ft)
20 Push Presses (75/55lbs)
20 Toes To Bar
20 Kettlebell Swings (55/35)

Thursday 191205

Strength:
Bench Press
5-3-2-1-1-1-1
WOD:
4 minutes Air Bike for Max Calories
rest 4 minutes
4 minutes Air Bike for Max Calories

Wednesday 191204

Strength:
20 minutes:
Power Snatch (touch & go)
3 x 3 reps
build up to a heavy set of 3
WOD:
For Time (15 minute time cap):
2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Tuesday 191203

Strength:
Dead-lift
5-5-5-5-5
WOD:
8 Rounds (32 intervals alternating between):
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Monday 191202

20 minute AMRAP:
40 ft Overhead Walking Lunge(45lb bumper/25 lb bumper)
8 Push-ups
40 ft Overhead Walking Lunge
8 Burpees