Holiday Schedule:

Sunday, 10:00am WOD only

Monday, 12:00pm WOD only

Tuesday, regular schedule!

WOD:

“The Countdown”

10 – 9- 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Burpee Box Jumps

Toes2Bar

Front Squats (135/95)

KB Swings (62/45)

Enjoy the sweet treats while you can…Clean Eating starts 1/2 !!

Holiday Schedule:

12/27 – 12/30 Regular Schedule

Sunday 12/31 – 10am WOD

Monday 1/1 – 12pm WOD

Tuesday 1/2 – Regular Schedule

WOD:

30 Hang Squat Cleans (95/65)

30 HSPU

30 Thrusters

30 Box Jumps

30 OHS

30 C2B Pull-Ups

Holiday Schedule:

12/27 – 12/30 Regular Schedule

Sunday 12/31 – 10am WOD

Monday 1/1 – 12pm WOD

Tuesday 1/2 – Regular Schedule

WOD:

5 Rounds

1 min Cal Row

1 min Cal Bike

1 min Shuttle Sprints

1 min Tuck Crunches

1 min rest

Holiday Schedule:

12/27 – 12/30 Regular Schedule

Sunday 12/31 – 10am WOD

Monday 1/1 – 12pm WOD

Tuesday 1/2 – Regular Schedule

WOD:

A. Back Squat

10 – 8 – 6 – 4 – 2

B. Tabata Back Squat (45/35)

Holiday Schedule:

Monday 12/25 – Closed

Tuesday 12/26 – 12pm WOD

12/27 – 12/30 Regular Schedule

Sunday 12/31 – 10am WOD

Monday 1/1 – 12pm WOD

Tuesday 1/2 – Regular Schedule

WOD:

Teams of 2

3 Rounds for Time

30 Calorie Row

30 Burpees over the Bar

30 Hang Power Cleans (135/95)

*scale to a challenging 5 rep weight*

Holiday Schedule:

Sunday 12/24 – 10am WOD

Monday 12/25 – Closed

Tuesday 12/26 – 12pm WOD

12/27 – 12/30 Regular Schedule

Sunday 12/31 – 10am WOD

Monday 1/1 – 12pm WOD

Tuesday 1/2 – Regular Schedule

WOD:

10 Ring MUs (sub bar mus, 20 burpee jumping pull-ups or 10 burpee strict pull-ups)

100 Double-Unders

20 Squat Snatches (135/95)(115/75)(95/65)(75/35)

100 Double-Unders

10 Ring MU

18 min time cap

WOD:

Teams of 2

20 min AMRAP

60/40 Calorie Bike

30 KB Swings (70/53)

8 Rope Climbs

WOD:

A. Work up to a heavy 1 rep clean and jerk

B. “Gwen”

15 – 12 – 9

unbroken Clean and Jerks

*score is weight used*

last done 8/10/16

WOD:

3 sets

750m row

50 Anchored Sit-ups

25 Slamballs

*rest 3 mins between rounds*

WOD:

“12 days of Christmas”

1 Clean

2 HSPU

3 Front Squat

4 Sumo deadlift high pull (KB or Barbell)

5 Pull-up

6 Box Jump

7 Burpee

8 Push-up

9 Wallball

10 KB Swing

11 Deadlift

12 Thruster

just like the song goes

perform 1 clean

then 2 hspus, 1 clean

then 3 front squats, 2 hspus, 1 clean

and so on until you do 12 Thrusters and back down

35 min time cap, rx:75/55, rx +1:95/65, scale as needed