OHSq 5-4-3, Front Sq 5-4-3, Back Sq 5-4-3

WOD: 4 RFT – 20 min time cap.

- 30 Wall Balls (14/20)

- 40 Double-unders

- 7 Muscle-ups

Jerks: 8-6-4 then 4 heavy single attempts

Super set with Weighted Pull Ups 3-3-3-3-3-3-3

 W.O.D.'s

5 min AMRAP MU

3 min AMRAP S2OH 95/135

1 min AMRAP BJ 24/30

We are back to normal schedule (see link) now.

Snatch Grip DL: 10-8-6-4-2

Snatch from High Hang: 70% 3-3-3-3-3

 

W.O.D.

10 min AMRAP:

- 10 Snatch 95/135

- 10 alternating pistols

 

The gym is closed today to celebrate New Years Day, BUT, we have a special "at home" workout below.

W.O.D.

6 rounds for time

- 50 Air Squats

- 25 HR Push ups

 

Do the workout, then post your time to our Facebook page.

Classes at 6AM, 7 AM, 9:30 AM, Noon (Performance invited to any class) – Happy New Years Eve

"Clean in the WU"

W.O.D.

3 Rounds: 60 seconds on each exercise, max reps, running clock.

- Clean 105/165

- Pull-up

- DU

- Hang Clean 105/165

- KB Swing 35/53 (Reg: 53/72)

- Rest

Note:  All classes are at normal schedule today!

[caption id="attachment_4346" align="alignright" width="121"] "Love is in the Air"[/caption]

11.4: 10 min AMRAP

- 60 Bar Facing Burpees

- 30 Overhead Squat 90/120

- 10 MU

Classes at 7 AM, Noon, 6 PM, & 7 PM Christmas Party  (Performance invited to any class)

Squat: 10-8-6-4-2-2-2-2

13 min AMRAP:

- 30 WB 14/20

- 20 Burpees

- Cone to Cone MB Run

Remember that there are only three classes today; 7am, noon and 6pm (Performance is invited to any class)

DL: 10-8-6-4-2-2-2-2

W.O.D. - 4RFT:

- 5 Heavy DL (205/315)

- 15 Pull-ups

- 20 KB Swing (53/72)

- 25 DU

 

 

We're closed today to celebrate this special day.

  We hope that you have a fantastic day celebrating with family & friends!

Merry Christmas Eve!

GYM IS CLOSED, but

- Run 30 minutes on your own

12 Days of Christmas (rep scheme is like the song):

- 1 Overhead Squat 95/135

- 2 C2B

- 3 S2OH

- 4 Bar Facing Burpees

- 5 Front Squat 95/135

- 6 Pull Up

- 7 Back Squat 95/135

- 8 HR Push Ups

- 9 Clean 95/135

- 10 T2B

- 11 Snatch 95/135

- 12 Ring Dips

 

21-15-9

- Thruster (70/100) - C2B pull-up

Open WOD 12.1:

7min AMRAP

- Burpees

We want to give you a heads-up on our holiday schedule for the next two weeks.   Please note the specific times that classes will be offered.

Monday 23^rd: Classes at Normal Schedule

Tuesday 24^th: CLOSED – Run 30 minutes - Merry Christmas Eve!

Wednesday 25^th: CLOSED - Merry Christmas!

Thursday 26^th: Classes at 7 AM, Noon, 6 PM (Performance invited to any class)

Friday 27^th: Classes at 7 AM, Noon, 6 PM, & 7 PM Christmas Party (Performance invited to any class)

Saturday 28^th: Classes at Normal Schedule

Monday 30^th: Classes at Normal Schedule

(New:) Tuesday 31^st: Classes at 6AM, 7 AM, 9:30 AM, Noon (Performance invited to any class) - Happy New Years Eve

Wednesday 1st: CLOSED – At home WOD to be posted online! - Happy New Years Day!

*Schedule resumes as normal on January 2^nd.

Dead lift 3-3-3-max rep-3-3-3

W.O.D.

"Diane" 21-15-9 - dead lift 155/225 - handstand push up