Last Workout Of the Year
Clean and Jerk Complex 5 Sets: Hang Squat Clean Push Jerk Hang Squat Clean Build to a Moderate Load “Belly Flop” 21-15-9: Box Jump Overs...
Working together in the New Year
In Teams of 2 AMRAP 30: 8 Dumbbell Hang Clean and Jerks (50/35) 10 Medicine Ball Squat Jumps (20/14) 12/8 Calorie Bike or Rower Switch...
Last Friday of the Year
Squat Clean Complex On the 90 Seconds x 5: Power Clean + Hang Squat Clean + Squat Clean “Clean Sheet” AMRAP 3: 10/7 Calorie Bike of...
Wednesday WOD
Strength: Front Squat 6 x 5 @ %85 of 1 RM WOD: 3 RFT 12 Deadlift 75 DU’s 400 M Run RX-225/155
Christmas Eve
“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...
Cleaning Up Saturday
“Clean House” 5 Rounds: AMRAP 4: 400 Meter Run 1 Round of “Cindy” Max Power Snatches (115/80) 2 Minutes Rest Between
Friday Got me Like
“Crash Course” AMRAP 15: 27/18 Calorie Bike or Row 21 GHD Sit-ups or Regular Sit-ups 15 Chest to Bar Pull-ups 9 Hang Cleans (95/75) Body...
Announcement For Christmas Eve
Remember that on Monday December 24th There are going to be classes at 5:30 AM - 6:30 AM, 6:30 AM- 7:30 AM and Noon to 1 . Merry Christmas!
Hump Day Swole
Strength: 10 EMOM Snatch Complex 1 Power Snatch - 2 OH Squat - 1 Squat Snatch @ a moderately Heavy Weight WOD: “Dumbbell Freddy Krueger”...
Monday, Make It Count
50-40-30-20-10 reps for time of: Medicine-ball cleans Box jumps Men: 20-lb. ball, 24-in. box Women: 14-lb. ball, 20-in. box Intermediate...
