December 2016

Dec. 26 – Dec 31, 2016

Monday: WOD: “Labor” Deadlifts , Box Jumps Calorie Row; Burpees 21-15-9 Reps …For Time… Tuesday: WOD: “Snatch” Strength: Odd Couple Snatch then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday: WOD: 10 Power Cleans: Men’s 95# / Women’s 65# 10 Push Ups 10R4T […]

Dec. 26 – Dec 31, 2016 Read More »

Dec. 19 – Dec. 24, 2016

Monday: WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95# Tuesday: WOD: “Bell Work” Hulk Back Squats 10 KBS: Men’s 50# / Women’s 35# 10 OHS (95/65) 10 Min AMRAP Wednesday: WOD: “Random” 500M Row 15 Burpees 30 Squats

Dec. 19 – Dec. 24, 2016 Read More »

Dec. 12 – Dec. 17, 2016

Monday: WOD: “CEO” 3 Squat Cleans, 4 HSPU, 5 Pullups As many rounds possible is 3 minutes, then 1 min rest 5 cyles, record max reps Tuesday: WOD: “Swole Sisters” Odd Couple : Deadlifts/L-Sits then, 3R4T: 2 – 15′ Rope climbs Sled Push 250m Row Wednesday: WOD: “Hey Mike…hey Mike…..” 3 OHS, 6 STOH, 9

Dec. 12 – Dec. 17, 2016 Read More »

Dec. 5 – Dec 10, 2016

Monday: WOD 1 DEADLIFT 10 TTB 15 BAR FACING BURPEES 20 MIN AMRAP Tuesday: ODD COUPLE: HANG SNATCH/L-PULLUPS WOD: 100 DU BUY IN 5RDS OF: 10 KBS/10 BURPEES 100 DU CASH OUT Wednesday: WOD: 25 THRUSTERS 25 PUSHUPS 25 SDLHP 25 MIN AMRAP Thursday: WOD 5 ROPE CLIMBS/ 800 M RUN 20 HSPU/40 DB SNATCHES

Dec. 5 – Dec 10, 2016 Read More »