WOD-
As many rounds as possible in 6:00 of
8 Front squats 95#(65#)
8 Toes to bar
Rest 4:00, then
As many rounds as possible in 6:00
4 Front squats 115#(75#)
4 Pull ups
Rest 4:00 then,
As many rounds as possible in 6:00
2 Front squats 135#(95#)
2 Wall walks
WOD-
4 Rounds for time:
Run 400 Meters
30 Kettlebell swings 53#(35#)
10 Burpee box jump overs 30″(24″)
WOD-
As many rounds as possible in 18:00 of
12 Ground to overhead 115#(75#)
15 Wallballs 20#(14#)
Row 18(15) Calories
One class today at 10:00 am.
WOD-
TBD
We will come up with the workout today at the gym. We will do it hopper style. Submit movements and we’ll pull them from a hat and see what we can come up with!
WOD-
Take 15:00 to build to a heavy set of 3 bench press
Then,
In teams of 2, As many rounds as possible in 18:00 of
30 Power snatch 95#(65#)
30 Bar facing burpees
30 Overhead squats 95#(65#)
30 Calorie bike or ski
Reminder that we have a short schedule today and Monday Dec 26th. Saturday’s classes are at the normal times and Christmas Day we will have one class at 10:00 am.
WOD-
For time:
10,9,8,7,6,5,4,3,2,1
Devils Press (Pick #)
10 Calorie row and 5 Toes to bar
after each set of devil’s press
WOD-
Take 20:00 to build to a 1 rep max overhead squat
*You will have 20:00. You can rest as much as you need.
WOD-
12 Days of Christmas
1 Rope climb
2 Thrusters, 135#(95#)
3 Power clean, 135#(95#)
4 HSPU/ push-ups
5 Toes to bar
6 Wallballs
7 Deadlifts, 135#(95#)
8 Lunge steps
9 KB swing
10 Burpees
11 Calorie row
12 Muscle-ups/ Chest to bar pull-ups/ pull-ups
*This workout is completed in the same fashion as the song is sung.
1 Rope climb
2 Thrusters, 1 rope climb
3 Power clean, 2 Thrusters, 1 rope climb
4 HSPU/Push ups, 3 power cleans, 2 thrusters, 1 rope climb
5 Toes to bar, HSPU/Push ups, 3 power cleans, 2 thrusters, 1 rope climb
And so on.
WOD-
For time:
50-40-30-20-10
Calories on the rower
1-2-3-4-5
Sandbag cleans (Pick your own #)
WOD-
Power Snatch Retest
Every minute on the minute for 25:00
1 Power snatch
*Aim to attempt your old 1 rep max at the 20:00 minute mark
**Add 2.5 – 5# each minute
***Start at a weight so that when you add 5# each minute, you’ll be at your old 1 rep
at the 20:00 mark
Example:
If my old 1 rep max = 100 lbs and I want to attempt that at the 20:00 mark
I would start at around 50# if I were to add 2.5# each minute
Leave yourself 4 or 5 attempts at a new 1 rep max
Here is our upcoming schedule
Friday Dec 23rd
7:30 AM WOD
9:00 AM WOD
10:00 AM Open Gym
11:30 AM WOD
*All other classes are cancelled
Saturday Dec 24th
8:00
9:00
10:00
Sunday Dec 25th
10:00 AM WOD
Monday Dec 26th
Friday Dec 23rd
7:30 AM WOD
9:00 AM WOD
10:00 AM Open Gym
11:30 AM WOD
12:30 PM WOD
4:30 PM WOD
5:30 PM WOD
*All other classes are cancelled. The evening classes on the 26th might be adjusted to based on sign ups.
Check MBO for the up to date schedule.
Thank you!
