Friday Wrap Up
WOD: “Vader” 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower...
Hump Day, Let's Get It!
Strength: Tempo Deadlift @ 31X2 Tempo 6 x 5 unbroken Moderate weight Body Armor A1- 4×7: Weighted Strict Ring Dips B1- 3×7: Pausing...
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!
