WOD for 12/31

Schedule for 12/31 – 5:45am, Noon, 4 and 5pm (no 6 or 7pm) Schedule for 1/1 – Open Gym 10am-noon A. AMRAP 8 Minutes: – 30 Double Unders – 15 Overhead Squat (75/55) B. 5 Rounds for Time: – 7 Box Jumps 24/20 – 7 Push Press 115/80 – 7 Burpees


WOD for 12/30

Schedule for 12/31 – 5:45am, Noon, 4 and 5pm (no 6 or 7pm) Schedule for 1/1 – Open Gym 10am-noon A. AMRAP 10 Minutes: – 5 Wall Balls w/ Slam Ball (AHAP) – 5 Weighted Situp to Standing (AHAP) – 5 Slam Balls B. For Time Buy In: 100 Double Unders THEN 200 Jumping Squats … Continue reading “WOD for 12/30”


WOD for 12/29

Incredible Hulk: AMRAP 20 Minutes: PARTNER WOD – 5 Deadlift (115/90) – 5 Hang Power Clean – 5 Front Squat – 5 Push Press – 5 Back Squat *1 Partner completes complex while other rests. Switch every round. B. 10 Min Running Clock: – 1000m Row then AMRAP – 9 Wall Balls (20/14) – 7 … Continue reading “WOD for 12/29”


Weekend of 12/27-28

Saturday: 8-9am Competitor Class 9-10am Free Class 10am-noon Open Gym   Sunday: 9-11am Open Gym


WOD for 12/26

Strength/Skill: EMOM 10 – 1 Power Clean – 1 Hang Power Clean – 1 Hang Squat Clean **Work up to As Heavy as possible. Add weight when needed. WOD: 3 Rounds for Time: – 20 Pull Ups – 30 Push Ups – 40 Sit Ups – 50 Air Squats **Rest 2 minutes between rounds


WOD for 12/24

For Time: – 1 Power Clean (135/95) – 2 Hand Stand Push Ups – 3 Front Squats (135/95) – 4 Push Press (135/95) – 5 CTB Pull Ups – 6 Box Jumps (24/20) – 7 Burpees – 8 Deadlifts (135/95) – 9 Wall Balls (20/14) – 10 Kettle Bell Swings (53/35) – 11 Push Ups … Continue reading “WOD for 12/24”


WOD for 12/23

A. For Time: – 10 Thrusters (135/100) – 50 Double Unders – 8 Thrusters – 40 Double Unders – 6 Thrusters – 30 Double Unders – 4 Thrusters – 20 Double Unders – 2 Thrusters – 10 Double Unders B. Five rounds for time of: – 5 Pull Ups (Comp Bar Muscle-Ups) – 5 Squat … Continue reading “WOD for 12/23”


WOD for 12/22

A. For Time 21-15-9: – Kettlebell Swings (53/35) – Hand release Push Ups – Air Squats B. PARTNER WOD: 4 rounds for time: – 10 Front Squats (95/65 lbs) – 15 Kettlebell Swing (53/35 lbs) – 20 Bulgarian Split Squat (5 each leg, elevated 20/18″”) (2×53/35)


WOD for 12/19

Strength/Skill: Every 2 Minutes on the Minute for 10 Minutes – 6 Snatch Deadlifts (115/85) – 4 Hang Power Snatch – 2 Overhead Squat – 5 Burpees WOD: For Time: – 4000# Back Squat – 3000# Overhead Squat – 2000# Push Press – 1000# Snatch **Must use one barbell with the same weight for all … Continue reading “WOD for 12/19”


WOD for 12/18

Strength/Skill: – Press 10-8-6 (work up to 70% of 1RM) – Push Press 8-6-4 (work up to 80% of 1RM) – Jerk 6-4-2 (work up to 90%) WOD: A. AMRAP 6: – 6 Kb Thruster (72/53) – 1 Rope Climb B. 3 Minute AMRAP at each station (1min rest between stations) Station 1 – 10 … Continue reading “WOD for 12/18”

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