WOD: 12/31/18
Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
Men: 95 lb.
Women: 65 lb.
WOD: 12/30/18
Max rounds in 3 minutes of:
225/155 pound Deadlifts, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
WOD: 12/29/18
"Holbrook"
Ten rounds, each for time of:
115/75 pound Thruster, 5 reps
10 Pull-ups
100 meter Row Sprint
*With a partner, you do a round, they do a round.
*10 rounds each, 40 minute time cap.
WOD: 12/28/18
Hang Power Snatch 1-1-1-1-1-1-1 reps
3 rounds for time of:
30 dumbbell snatches, 50/35-lbs.
30 toes-to-bars
WOD: 12/27/18
20 minute AMRAP of:
Row 50 Calories
50 Double-unders
40 Push-ups
50 Double-unders
30 Burpees
50 Double-unders
20 Handstand Push-ups
50 Double-unders
Holiday Schedule
Wednesday (12/26) - Open Gym 9:30am - 11:30am, all other classes cancelled
WOD: 12/26/18
Open Gym
Suggested Warm-up for Open Gym
10 minute AMRAP of:
4 Line Touches
High Knees, down and back
8 Goblet Squats with a Kettlebell
Butt Kickers, down and back
12 Pull-up Swings
Suggested WODs for Open Gym
4 Rounds:
21 Medicine Ball Cleans, 20/14
18 Pull-ups
15 Kettlebell Swings, 53/35
12 Handstand Push-ups
OR
"Cindy"
AMRAP 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Holiday Schedule
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: 12/25/18
Open Gym
Suggested Warm-up for Open Gym
Row 1000m
1:00 Walking Lunges
1:00 PVC pass thrus
1:00 OHS with PVC
Suggested WODs for Open Gym
5 rounds for time of:
400-m run
15 thrusters, 75/55-lbs.
10 burpees
OR
50-40-30-20-10 reps for time of:
Wall-balls
Box Step-ups, Holding onto Ball
Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box
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.
