Archives: » 2014 » December

Wednesday 12.31.14

Posted 30 Dec 2014 in WOD

Schedule Update: 12.31.14 – Close at noon

1.1.15 – Closed – Happy New Year!

1.2.15 – Regular schedule resumes – all classes & open gym

 

Wod

For Time:

30 Box Jumps 24/20

30 Jumping Pull-ups (bar at mid-forearm)

30 KBS 70/53

30 Lunges (15/leg)

30 TTB

30 Wall Balls

30 Burpees

 

Strength Skill

Upper or Lower of your choice

 

 

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Tuesday 12.30.14

Posted 29 Dec 2014 in WOD

Wod

5 RFT

– 3 Power Cleans

– 3 Front Squats

– 3 Push Jerk

155/95

 

Strength Skill

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Monday 12.29.14

Posted 28 Dec 2014 in WOD

Wod

8 min Amrap

7 Thrusters 75/55

7 Pull-ups

7 Burpees

 

Strength

Upper or Lower  of your choice: Resume 5/3/1 or Starting Strength rep/weight scheme

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Wednesday 12.24.14

Posted 23 Dec 2014 in WOD

12 Days of ‘FitMas’
12 rounds for time:

1 × Power Snatch
2 × BJ
3 × Push Press
4 × TTB
5 × Power Clean
6 × HR Push ups
7 × Deadlifts
8 x ab mat sit ups
9 × KBS
10 × Lunges
11 × Wall Balls
12 × Burpees

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Tuesday 12.23.14

Posted 22 Dec 2014 in WOD

Wod
21-18-15-12-9
a. Burpee
b. Kbs – American: 70/45

Strength Skill

Upper or Lower of your choice

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Monday 12.22.14

Posted 21 Dec 2014 in WOD

Wod
Buy In: 50 cal row
Then, 3 rds
a. 10 Pull-ups
b. 10 OHS
Then,
Buy Out: 50 DU’s

Strength Skill: Upper or Lower of your choice

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Friday 12.19.14

Posted 18 Dec 2014 in WOD

Wod
8 min Amrap: 15-2-9-6-3-6-9-12-15
a. Power Snatch
b. Toes to Bar

2. Strength Skill

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Thursday 12.18.14

Posted 17 Dec 2014 in WOD

1. Row: 4 x 500m – Rest same as time to complete 500.

2. Barbell Strength Skill

3a. Sled Drag
3b. Odd object carry

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