Happy New Year!

LAST WOD OF 2017 “Any Minute” Open Performance Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Bike Station 4 – Rest

*wod times: 6am/noon/430/530 Deadlift Heavy Set of 3 “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

*class times at noon/430/530 “Freezer Burn” 30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints

OPEN 3-Position Squat Clean Build to a Heavy Complex “Clean Shave” 3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95) Wod times: 6am/noon/430/530

Box opens Wednesday for 6am wod

9:00 wod only. Classes will resume Wednesday, December 27th at 6am. “The 12 Days Of Christmas” 40:00 to complete: 1 Deadlift (275/195) 2 OHS (95/65) 3 Snatches (95/65) 4 Pull-ups 5 Ring Dips 6 HR Push-ups 7 Box Jumps (24/20) 8 Push Jerks (95/65) 9 Cleans (95/65) 10 Thrusters (95/65) 11 DUs 12 Burpees

Hang Power Clean Heavy Set of 2 “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105)

“Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2:00

“Loose Cannon” 3 Rounds: 3:00 Calorie Row 2:00 Calorie Bike 1:00 Sit-Ups Rest 2:00

“Double Decker” AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders *no 630-

“Nickel and Dime” AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (115/80) Calorie Bike Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Bike *no 630 class

“Water Wings” AMRAP 20: 27/21 Calorie Row 21 Chest to Bar Pull-Ups 15 Burpee Box Jumps (24/20) 9 Clean and Jerks (135/95) *630 Mobility

1 Round: 21 Deadlifts (225/155), 21 Box Jump Overs, 21 Calorie Assault Bike Directly into… 2 Rounds: 15 Deadlifts (185/135), 15 Box Jump Overs, 15 Calorie Assault Bike Directly into… 3 Rounds: 9 Deadlifts (155/105), 9 Box Jump Overs, 9 Calorie Assault Bike Rx Box Height – 24″/20″ Use a single bar throughout, changing loads. There is no break in between rounds, or loading.

CHRISTMAS PARTY AND SOCK EXCHANGE TONIGHT at 6:30pm OPEN & PERFORMANCE Hang Squat Clean Heavy Single followed by… “Under the Lights” AMRAP 8: 3 Hang Squat Cleans (95/65) 3 Toes to Bar 6 Hang Squat Cleans (95/65) 6 Toes to Bar 9 Hang Squat Cleans (95/65) 9 Toes to Bar

“Boom Box” AMRAP 15: 30/21 Calorie Bike 20 Box Jumps (24/20) 10 Deadlifts (245/165) *no 630

OPEN & PERFORMANCE “Wiped Clean” 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row 7 Clean and Jerks (115/80) *gym closes 630

OPEN Overhead Squat Heavy 3 followed by… “Over and Out” For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)

*630 Mobility “Full Circle” For Time: (38:00 cap) 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row

OPEN & PERFORMANCE “Three Peat” Teams of 3 AMRAP 25: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65) 50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80) 40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95) 30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)