Announcement:

Holiday Schedule:

Monday (12/24) - 5am Class, Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/24/18

5am

Filthy Fifty
For time:
50 box jumps, 24”/20”
50 jumping pull-ups
50 kettlebell swings, 35/25-lbs.
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45/35-lbs.
50 back extensions
50 wall-ball shots, 20/14-lbs.
50 burpees
50 double-unders

Open Gym

Suggested Warm-up for Open Gym
Jump Rope for 2 minutes
5 rounds of:
10 Air Squats
10 Russian Kettlebell Swings, light
10 Jumps over the Kettlebell


Suggested WODs for Open Gym

21-15-9 reps for time of:
Dumbbell Snatches, 50/35-lbs.
Burpees over the Dumbbell
Dumbbell Power Cleans, 50/35-lbs.
Toes to Bar

OR

For time:
Row 800 meters
Then, 8 rounds of the couplet:
  10 Dumbbell Deadlifts, 50/35-lbs.
  10 Push-ups
Then, Row 800 meters

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/23/18

Team Jackie
With teams of 3:
20 minutes of:
Max Distance Row
AMRAP of:
100 Thrusters, 45/35-lbs.
60 Pull-ups

*One Partner Rows while the other two perform the AMRAP.
*Swap as needed.

WOD: 12/22/18

12 Days of Christmas
For time:
1 Burpee Box Jump, 24”/20”
2 Turkish Get-ups, 53/35-lbs.
3 Pull-ups
4 Dumbbell Snatches, 50/35-lbs.
5 Toes to Bar
6 Power Cleans, 135/95-lbs.
7 Push-ups
8 Kettlebell Swings, 53/35-lbs.
9 Wall-balls, 20/14-lbs.
10 Push Press, 50/35-lbs. (5R/5L)
11 Deadlift, 135/95-lbs.
12 Calorie Row

*Workout is performed in the order of the song.

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/21/18

Split Jerk 3-3-3-3-3-3-3 reps


In teams of 3:
20 minute AMRAP of:
20 Calorie Bike
*Switch teammate every round.

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/20/18

20 minute AMRAP of:
10 Pull-ups
20 Push-ups
30 Squats
100 Double-unders

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/19/18

Deadlift 10-10-10-10-10 reps

"Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts, 225/155-lbs.

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/18/18

50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. Box

Announcement:

Holiday Schedule:

Monday (12/24) - Open Gym 9:30am - 11:30am, all other classes cancelled

Tuesday (12/25) - Open Gym 9:30am - 11:30am, all other classes cancelled

Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled

WOD: 12/17/18

5 rounds Each For Time of:
20 Calorie Row
15 Push Press, 135/95-lbs.
10 Strict Pull-ups

*Rest as needed between rounds



WOD: 12/16/18

20 minute AMRAP of:
45 Deadlifts, 115/75
35 Hang Power Cleans, 115/75
25 Push Jerks, 115/75
15 Overhead Squats, 115/75

WOD: 12/15/18

Angie-ish

For time:
20 Squats
20 Push-ups
20 Pull-ups
20 Sit-ups
40 Squats
40 Push-ups
40 Pull-ups
40 Sit-ups
60 Squats
60 Push-ups
60 Pull-ups
60 Sit-ups