Tuesday 12/22/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Strength:
High-Hang Snatch – 50% 5×2
Mid-thigh hang power snatch – 60% 5×2
Power Snatch – 60% x 5

WOD: For time

60 Hang Power Snatches (m:95#/f:65#)

6 Burpee penalty if barbell is dropped 1st time.
8 Burpee penalty if barbell is dropped 2nd time.
10 Burpee penalty if barbell is dropped 3rd time.
12 Burpee penalty if barbell is dropped 4th time.
and so on…

Can only rest barbell in a hang or overhead position (not on shoulders, hips or legs)

  

Monday 12/21/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Skill: Handstand Push-ups/Walks
Strength: Snatch – 50% x 3, 60% 3×2, 65% 3×2, 70% x 2

WOD: “JT”

21-15-9x of

Handstand Push-ups
Ring Dips
Push-ups

  

Sunday 12/20/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

  

Saturday 12/19/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Partner WOD: AMRAP in 12 minutes

Shared reps only one works at a time.

20x Toes thru rings
20x Overhead box step-ups with plate (m:45#/f:25#)
60x Double-unders

  

Friday 12/18/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Skill: Muscle/Bar-ups
Strength: Snatch
75% x 3, 80% x 3, 85% x 2, 80% 3 x2

WOD: AMRAP in 10 minutes

15x Wall balls (m:20#/f:15#)
3x Bar-ups (mod. 6 CTB)

  

Thursday 12/17/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

  

Wednesday 12/16/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Strength:
Snatch High-Pull – 75% (of snatch) x3, 80% 3×3
Power Snatch – 65% x3, 70% 3×3, 75%x2

WOD: For time

Cash-in with weighted waiter run/walk 200m (m:45#/f:25# plate)

3 rounds of

20x KB Swings (m:55#/f:35#)
5x KB Snatches L
5x KB Snatches R
20x Russian Twists

Cash-out with weighted waiter run/walk 200m (m:45#/f:25# plate)

  

Tuesday 12/15/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Skill: Double-unders
Strength: Snatch High-Pull
75% 5 x 3reps, 80% 5 x 3reps (of Snatch)

WOD: 400 Double-unders (1200 singles) for time with 4 burpees every minute on the minute

  

Monday 12/14/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Strength:
Snatch Pull
95% (of snatch) 4 x 4
Hang Snatch (knee) – 70% 3×3, 75% x3, 80% 3×2
1x Heaving Snatch Balance + 1x Overhead Squat 2 sets – 75% (of OHS)

WOD: 4 Rounds for time

15x Sandbag Thrusters (m:45#/f:25#)
20x Sandbag Overhead Walking Lunges
200m Sandbag run

  

Sunday 12/13/2015

Announcements:

  • Schedule change for the month of December and New Year’s Weekend
    -Monday, Tuesday, Wednesday & Friday sessions will be 5AM, 7AM, 4PM, 5PM, 6PM & 7PM
    -Closed 12/24, 12/25, 12/31 & 1/1

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).