Dec 16, 2017

Dec 15, 2017

Saturday December 16th


6th day of Christmas                                         
Partner WOD-                       
The Furious                                            
135/95                                       
100 Deadlifts                                   
90 Backsquats                                 
80 power cleans                               
70 Jerks                                   
60 SDLHP                                         
50 Front squats                               
40 Hang power clean                                     
30 Thrusters                               
20 Power Snatch                                               
10 OH squat


Dec 14, 2017

Friday December 15th





Join us at 5:30pm for a fun WOD and get together afterwards at the George for some holiday cheers. 

A- Deadlifts 1, 1, 1, 1, 1, 1@ 95%- 97.5%

B-5th Day of Christmas
Friday Night Lights presents Jeremy                  
21-15-9                                       
OHS 95/65                                    
Burpees                                


Dec 13, 2017

Thursday December 14th

A- 5 sets - a little heavier than last week                                         
1 P snatch                              
1 H snatch                                      
1 OHS

B-4th day of Christmas              
Isabel                                            
30 snatch for time         135/95



Endurance WOD 
All class to complete:

100 cal row
100 C&J 115/75
100 Shuttles
100 KBS 2/1.5
Athlete can break it up however they like

Dec 12, 2017

Wednesday December 13th

A- Front Squat                       
3,2,1,3,2,1- wave load-don't sacrifice tempo for load                         
Tempo 2,2,x,2           

B- 3rd day of Christmas               
Diane                                               
21-15-9                                       
Deadlift 225/155                 
HSPU                                      


Dec 11, 2017

Tuesday December 12th

A- 3 rounds- These are to be unbroken in each round
                               
1- 3-5 MUs                         
2- 4-6 MUs                              
3- 5-7 MUs     
                       
If not able to do MU's                                             
3 rounds                                 
1- 3-5 SPUs + 3-5 Sdips                                               
2- 3-5 Strict Banded transitions                              
3- 3-5 jumping transitions

B-2nd Day of Christmas                                        
Filthy 50                                       
Box Jumps 24/20                        
Jumping Pull ups                   
KBS 1p/.75                                        
Walking Lunges                                     
K2E                                           
Push press 45/35              
Back ext                                       
Wallballs 20/14-10/9'                                          
Burpees 
DU's   


Dec 10, 2017

Monday December 11th

A- 5 x 1.1 Clean  85%+                
Reset every rep- no more than 5 sec rest between each rep           

B- 1st day of Christmas          
Jackie                                            
1000m Row                                  
50 Thrusters 45lbs              
30 pull ups