Monday 12/28
Midline: 4 Giant Sets: 12 Front Rack Kettlebell Box Step-Ups (24″/20″) :45 Farmer Hold DB or KB 12 Weighted Pausing Hip Extensions Rest...
Saturday 12/26
“Seven Deadly Sins” For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lb) 100 Double-Unders 30 Box Jumps (24/20 in)...
Christmas Day
Wishing you and Your Family a Very Merry Christmas!
Christmas Eve 2020
“12 Days of Christmas” For Time 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Power Cleans...
Wednesday 12/23
Naughtly and Nice AMRAP in 25 minutes 12 Handstand Push-Ups 12 Deadlifts (155/105 lb) 12 Burpees 12 Front Squats (155/105 lb) *At 12:00,...
Tuesday 12/22
Fat Amy For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings 55/35 10...
Monday 12/21
Skill Pull Up Practice -15:00 Grip, Kip swing, Pull, string together If already have kip then butterfly If good with butterfly then...
Saturday 12/19
Buy-In: 1 Mile Run 21-15-9: Deadlifts 225/155 Box Jump Overs 24/20 Toes to Bar Cash-Out: 1 Mile Run
Friday 12/18
WOD: 4 Rounds for Time 20 Dumbbell Snatches (50/35) 200 meter Run 20 Single Dumbbell Box Step-Ups (24/20) 9 Pull Ups MIDLINE: 3 Giant...
Thursday 12/17
WOD: Three Fathers For Time 1,000 meter Run 100 Push-Ups 200 Sit-Ups 300 Air Squats 1,000 meter Run
