Friday 12-28-18
Warmup
500m row
3 rounds
10 jumping jacks
10 sec bottom of squat holds
10 burpees
2 min rest
WOD
3 rounds
60 squats
30 knees to elbows
30 ring pushups
Thursday 12-27-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 m,in rest
Wod
4 rounds
7 reps squat cleans 135/95
7 reps shoulder-to-overhead 135/95
7 burpees
7 chest-to-bar pull-ups
Rest 2 minutes between rounds.
Wednesday 12-26-18
We will be closed today. See you tomorrow!
Travel wod.
On a 12-minute clock,
4 rounds of:
1 minute of burpees
1 minute of sit-ups
1 minute of lunges
Tuesday 12-25-18
The gym will be closed today and tomorrow.
Merry Christmas
Monday 12-24-18
The gym will be closed the 24th through the 26th.
Travel wod
4 rounds for time of:
Run 400 meters
50 squats
Sunday 12-23-18
Open gym 10:00 – 11:00 AM
Saturday 12-22-18
“12 days of Christmas”
- 1 Sumo Deadlift High-Pull (75/55 lb)
- 2 Thrusters (75/55 lb)
- 3 Push Press (75/55 lb)
- 4 Power Cleans (75/55 lb)
- 5 Power Snatches (75/55 lb)
- 6 Kettlebell Swings (53/35 lb)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (24/20 in)
- 10 Double-Unders
- 11 Burpees
- 12 Overhead Walking Lunges (45/25 lb Plate)
**Sunday open gym will be at …
Friday 12-21-18
Warmup
2 min bike
3 rounds
10 push ups
10 cleans 45/35
10 squats
2 min rest
Wod
One rep max of each:
Spend no more that 10 min at each movement
Clean
Bench press
Overhead squat
Thursday 12-20-18
Warmup
50 double unders
3 rounds
10 ring rows
10 ring dips
10 squats
2 min rest
Wod
“Jackie”
1000m row
50 thrusters 45/35
30 pullups
Wednesday 12-19-18
Warmup
500m row
3 rounds
10 jumping jacks
10 walking lunges
10 burpees
2 min rest
Wod
Back squats
10-8-6-4-2