WOD-

For time:
Row 1000 meters then,

5 Rounds of
5 Clean and jerks 155#(105#)
10 Toes to bar

Then,
Row 1000 meters

SPRINT-

25 Minute AMRAP:

10 WallBalls
15 Burpee Box Jump Overs
20 WallBalls
15 Burpee Box Jump Overs
30 WallBalls
15 Burpee Box Jump Overs

Continue to add 10 WallBalls each round

WOD-

15:00 of Bench Press
Build to a heavy set of 3

Rest 5:00 then

As many rounds as possible in 15:00 of
10 Dumbbell push press 40#(25#)
10 Dumbbell front squats 40#(25#)
Run 200 meters
20 Ab mat sit ups

Merry Christmas to everyone.  We have one class today at 9:00 am.

WOD-

4 Rounds of:
With a 4 minute running clock:

Row 50(40) Calories or
Ski 35(30) Calories or
Bike 30(22) Calories
With remaining time, as many kettlebell swings as possible 70#(53#)

Rest 2 minutes between rounds

You can mix up the machine you choose each round or
do all 4 rounds on the same machine. Your choice, after all it is
Christmas!

We have an abridged schedule today.  Check MBO for our updated schedule.  Our last class is at 12:30 pm.  After that we will be closed for the remainder of the day so we can spend the day with family and friends.  

WOD

For time:
Row 1000 Meters
30 Medball cleans 20#(14#)
30 Box jumps 24″(20″)
Row 750 Meters
20 Medball cleans 20#(14#)
20 Box jumps 24″(20″)
Row 500 meters
10 Medball cleans 20#(14#)
10 Box jumps 24″(20″)
Row 250 Meters

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.

SPRINT-

5 Minute AMRAP:
50ft Double DB Front Rack Walking Lunge
12 Burpees
9 Double DB Hang Power Cleans

Rest 5 Minutes

5 Minute AMRAP:
50ft Double DB Front Rack Walking Lunge
12 Pull Up
9 Double DB Front Squats

Rest 5 Minutes

5 Minute AMRAP:
50ft. Double DB Front Rack Walking Lunge
12 Burpee Pull Up
9 Double DB Push Press

WOD-

For time:
50-40-30-20-10
Calories on the rower
1-2-3-4-5
Sandbag cleans

After party:
5:00 grip capacity work
:20 Pull up bar hang
Up to minute farmers hold
(use heavier weight than last week for farmers hold)

SPRINT-

30-20-10-20-30

MedBall Box Step Ups
MedBall Cleans
Push Ups
MedBall Sit Ups

WOD-

In 20 Minutes find a 1 rep max complex of
1 Power Snatch
1 Hang power snatch
1 Overhead squat

Then:
Every minute on the minute for 7 minutes using 70% of heaviest complex
1 Power Snatch
2 Overhead squats

SPRINT-

20 Minute AMRAP:

8 Dumbbell Snatch
8 Toes to Bar
16 (12) Calories on Bike

WOD-

“Loredo”
6 Rounds for time:
24 Squats
24 Push-ups
24 Walking lunges
400 Meter run

SPRINT-

For Time:

300 Meter Row
20 Air Squats
300 Meter Row
19 Air Squats
300 Meter Row
18 Air Squats

Continue taking away 1 air squat until you get to 1

WOD-

On a 4 minute running clock x 5 rounds:
250m row
15 Russian kettlebell swings 70#(53#)
10 Burpees
Rest remaining time

*Score is slowest round

WOD-

Partner “Holleyman”
40 Rounds for time:
5 Wallballs, 20#(14#)
3 Strict handstand push-ups
1 Power clean, 225#(155#)

*One partner works at a time, completing one full round before switching.

SPRINT-

With A Partner, Complete as many reps in 5:00 at each station of:

10 Meter prowler pushes
Wallballs
Burpee pull ups
Meters on the rower

Rest 2 Minutes Between Each Station

One person works and one person rests