Gym closed Jan 1
Happy New Year!
12.30.2017
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 for 12.29.2017
*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)
Wod for 12.28.2017
*class times at noon/430/530 “Freezer Burn”
30-25-20-15-10
Calorie Bike
Russian Kettlebell Swings (70/53)
10 Meter Shuttle Sprints
Wod for 12.27.2017
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
Merry Christmas and Happy Holidays!
Box opens Wednesday for 6am wod
Wod for 12.23.2017
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
Wod for 12.22.2017
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)
Wod for 12.21.2017
“Loose Cannon”
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Sit-Ups
Rest 2:00
Wod for 12.21.2017
“Loose Cannon”
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Sit-Ups
Rest 2:00