December - 2018

Dec 28 2018

Short weeks call for the most effort! Leave it all out on the floor! WOD 20 AMRAP 25 Cal Row 20 Box Jumps (24/20) 10 Unbroken OHS (135/95) - Then - 20 AMRAP 50 Airdyne Reps 5 Muscle Ups 10 HSPU Conversational Pace - Aim for 4-6 Rounds of Each.

Dec 27 2018

The First Days back after a break can be pretty rough - Push through them and get back on track! 5 OTM 15 Burpees WOD 5 Rounds 20 WallBalls 15 Push ups 10 T2B 5 Deadlifts (275/185)

Dec 26 2018

Hope everyone had a wonderful Christmas! Barbell Warm Up 3x5 Back Squat (80%) WOD 15 AMRAP 35 Double Unders 5 Clean & Jerks (185/135) 15 Pull Ups

Dec 21 2018

It's been an awesome week! Finish up strong! Today's work out is a conversational style like we've been doing on Thursdays. WOD 20 AMRAP 5 Bench Press (185/135) 5 Power Cleans 10 Pull Ups 20 AirDyne - Then - 20 AMRAP 5 BB Roll Outs 250m Row 25 Wallballs (20/14)

Dec 20 2018

We'll be CLOSED Saturday due to the Holiday, Open Gym Sunday as usual. End of the year Schedule (tentative): 24th - 9AM - 12 Days of Christmas (final heat starting 10AM) 25th - CLOSED 26th - Resume Regular Schedule 31st - 9AM - HERO WOD (final heat 10AM) 1st - 12PM-3PM - Open Gym (Come set 2019 Baselines) 2nd - Resume Regular Schedule Lift 3x5+10 Strict Press + Push Press (70% 1RM Strict Press) WOD 5 Rounds 7 Deadlifts (225/155) 14 Burpees 21 Sit Ups

Dec 19 2018

Wednesday is for crushing it! WOD 5 AMRAPs Max Calorie Row - Rest 5 Min - Squat Snatches (135/95) - Rest 5 Min - Ring Muscle Ups (or Burpee Pull Ups)

Dec 18 2018

We'll be CLOSED Saturday due to the Holiday, Open Gym Sunday as usual. End of the year Schedule (tentative): 24th - 9AM - 12 Days of Christmas (final heat starting 10AM) 25th - CLOSED 26th - Resume Regular Schedule 31st - 9AM - HERO WOD (final heat 10AM) 1st - 12PM-3PM - Open Gym (Come set 2019 Baselines) 2nd - Resume Regular Schedule Warm Up: 12 OTM - Alternating 10 Double Unders + 10 Lunges 10 Double Unders + 5 HS Kick Ups 10 Double Unders + 4 KBSnatches WOD 10 Rounds 20 Do

Dec 17 2018

Welcome to a brand new week! Lifting: 3x6+12 Front Squats + Back Squats (60% of 1RM Front Squat) WOD 21-15-9 Power Cleans (135/95) Pull Ups Shoulder to Overhead Lateral Burpees

Dec 14 2018

Awesome week in the books! Barbell Warm Up 10 OTM 3R - 5 Power Snatches 3R - 3 Squat Snatches 4R - 1 Squat Snatch WOD 9-7-5 Wall Climbs Squat Snatches (135/95) Box Overs (x2)(30/24)

Dec 13 2018

Awesome Effort so far this week. Keep it up! WOD 10 AMRAPs 7 Deadlifts (225/155) 14 T2B - 250m Row 100' Farmer's Carry (70/55) - 50 Airdyne Punches 5 BB Roll Outs - 15 Wallballs (20/14) 10 Burpees

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