9:15 am class only WOD: Option 1: 22 min AMRAP 22 Box Jump Overs (24"/20") 22 Wall Balls (20/14) 22 Handstand Push-ups 22 Single Dumbbell Hang Clean & Jerks (50/35) Option 2: 22 min AMRAP 22 Wall Facing Split Stance 22 Air Chair Arm Circles 22 Corner Arm Circles 22 Alternating V-Ups 22 meter Prowler Push![]()
Archives
All posts for the month December, 2021
Holiday Schedule: Monday (27th) - Friday (31st) 6am, 9am, 12pm, 4:15pm WOD: Option 1: 10-9-8-7-6-5-4-3-2-1: Chest to Bar Pull Ups Squat Snatches (95/65) *Score = Time it takes to complete the workout Option 2: 20 - 19 - 18.. 1 Slamballs Calorie Row Kneeling Landmine Press
Holiday Schedule: Monday (27th) - Friday (31st) 6am, 9am, 12pm, 4:15pm WOD: TEAMS OF 2 AMRAP 25: 30 AbMat Sit-ups 300ft. Dumbbell Farmers Carry (50's/35's) Switch After Partner Completes: 600 Meter Run *Athletes picks up where their partner stops on Sit Ups/Farmer's Carry Option 2: GOAT EMOM x 20 pick 2-4 movements and cycle thru emom for 20 mins
Holiday Schedule: Monday (12/27) - Friday (12/31) 6am, 9am, Noon, 4:15pm WOD: Option 1: [Time Cap: 30 Minutes] 5 Rounds: 30/21 Calorie Row 1 Round of "DT" Rest 2 Minutes Between Sets Round 1: (185/135) Round 2: (165/115) Round 3: (155/105) Round 4: (135/95) Round 5: (115/85) *Score = Time it takes to complete the workout 1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks Option 2: 24 min AMRAP 18/12 Calorie Bike 21 Russian Swings (53/35) 9 Chin-Ups (banded or low bar) 9 Pull Throughs (L/R=1 rep) 18 Shuttle Sprints![]()
Holiday Schedule: Monday (12/27) - Friday (12/31) 6am, 9am, Noon, 4:15pm WOD: Option 1: A. Barbell Thruster Every 2:00 x 5 sets 10-8-6-4-2 Barbell Thursters B. For Time 30 DB Thrusters (50's/35's) 50/35 Calorie Bike 150 Double-Unders Option 2: 5 Rounds 200m Run 20 Plate Reverse Lunges 50 second Banded Air Chair 40 Russian Twists *pick your poison with plate - use rotation in torso while reverse lunging![]()
Holiday Schedule: Monday (12/27) - Friday (12/31) 6am, 9am, Noon, 4:15pm WOD: Option 1: A. Power Snatch Complex Build to a heavy set of: 1 High Hang Power Snatch 1 Hang Power Snatch (above knees) 1 Power Snatch (floor) B. 9 min AMRAP 3 Hang Power Snatches (75/55) 3 Burpee Pull-Ups 6 Hang Power Snatches 6 Burpee Pull-Ups 9 Hang Power Snatches 9 Burpee Pull-Ups Option 2: 18 min AMRAP 12 Ring Rows 16 DB Sit-Ups (35/20) 20 DB Step Ups 24 Floor2Bar Touches *keep db same weight, think light and fast* *keep db on chest during whole sit-up*![]()
Holiday Schedule: Thursday: 5am, 6am, 9am, noon, 4:15 open gym only Friday & Saturday: Closed Monday 27th- Friday 31st we are running a limited schedule no 5am or 5:30pm class that week - 6am, 9am, noon, and 4:15pm only WOD: Option 1: 12 Days of Christmas For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24"/20") 7 Hand Release Pushups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-Ups 11 Wall Balls (20/14) 12 Calorie Bike or 12oz beer Option 2: 12 Days of Christmas 1 Burpee 2 Air Squats 3 DB Strict Press 4 DB Reverse Lunge 5 Push-Ups 6 V-Ups 7 Supermans 8 Step Ups 9 DB Squats 10 Single DB Sit-Ups 11 DB Deadlifts 12 oz Beer... or DB Thrusters
Holiday Schedule: Thursday: 5am, 6am, 9am, noon, 4:15 open gym only Friday & Saturday: Closed Monday 27th- Friday 31st we are running a limited schedule no 5am or 5:30pm class that week - 6am, 9am, noon, and 4:15pm only WOD: Option 1: 10 - 9 - 8 - 7- 6 - 5 - 4 - 3 - 2 - 1 Strict Pull-Ups DB Bench Press (50/35's) *100m Farmer's Carry after each round* Option 2: 5K Row 300 Double-Unders 100 Single DB Step Ups *38 min cap*![]()
WOD: Option 1: A. 5 Rounds 15/12 Calorie Bike 10 Burpees B. Back Squats (with an 18 min clock) 3 @ 60% of 1RM 3 @ 68% 8 @ 73% 8 @ 73% 8+ @ 68% Option 2: TABATA (8 full rounds at each movement) Floor2bar Touches Side Plank (Left) Side Plank (Right) Walking Lunges Plank UPs Banded Air Chair
WOD: Option 1: 20 min AMRAP 8 Alternating DB Snatches (50/35) 8 Toes2Bar 250m Row Option 2: 5 Rounds 1 min Prowler Push 1 min Single DB Push Press 1 min Bike 1 min RestCFMV will miss you, Nora! Good luck on your newest adventures!
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