Monthly Archives: December 2018

Monday, December 31st

Regular morning classes and then open gym until 12noon! Evening classes are all cancelled. Strength: Clean (and Jerk) Find a 1 rep max Clean (any) and Jerk (any), done E90s for 10 total attempts WOD : 3 Rounds Row 400m (AB 20 Cal or Ski 400m) (60-45-30) Double Unders (15-12-9) Deadlift 225/155 (30-20-10) Wall Ball 20/14 (15-12-9) Bar Facing Burpees The numbers in ()...
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Sunday, December 30th

Strength : Front Squat 5-5-5-3-3-3 WOD : 9-7-5 – Row 400m to start each round –  Front Squat 155/105 Toes to Bar (x2-18-14-10) Bar Facing Burpees...
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Saturday, December 29th

An old one, but a good one...this is a repeat wod! In teams of 2..For Time: Couplet 1: 3 rounds 20 Thrusters 45/35 20 Pull ups Couplet 2: 3 rounds 20 wall balls 20 burpees Couplet 3: 3 rounds 20 KB Swings 53/35 40 Double Unders Divide the work how you want......
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Friday, December 28th

Strength : Push Press 3-3-3-3-3 WOD : For Time 2 Rounds of “Cindy” 10 Power Snatch 135/95 2 Rounds of “Cindy” 8 Power Snatch 2 Rounds of “Cindy” 6 Power Snatch 2 Rounds of “Cindy” 4 Power Snatch 2 Rounds of “Cindy” 2 Power Snatch...
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