Archive for: December, 2014

#71 Thursday 1.1.2015

Happy New Years!

Write down your goal(s) for 2015. Make sure they are measurable just like the work we do in here everyday. Enjoy your rest day!

#70 Wednesday 12.31.2014

Modified Class Schedule. Morning Classes Only:  5:30, 6:30, 7:30, 11am

A. 10×3 Deadlifts EMOM

B. 24 Minute EMOM

8×6 – Strict Pull Ups

8×7 – Thrusters @ 95/65

8×8 – Up and Over Box Jumps

#69 Tuesday 12.30.2014

A. 10×3 – Backsquat EMOM

B. 3 Rounds For Time

30 KB Swings @ 53/35

20 Wallball

10 Hang Power Cleans @ 95/65

1 Minute Rest inbetween Rounds

C. 5 Rounds Tabata  Double Unders

:20 Second On

:10 Seconds Off

#68 Monday 12.29.2014

A. Kipping Drills / Work

B. 8×3 Cleans EMOM

C. 9 Minute AMRAP

5 S2OH @ 115 / 75

10 DL @ 115/75

15 Burpees

#67 Sunday Funday 12.28.2014

Partner WOD – Running Clock

0 – 2

Max Effort Burpees (1 Partner works at a time)

2 – 20 Minutes 

1 RM Jerk (combined weight, same bar)

25 – 35 Minutes

AMRAP (1 Partner works at a time)

10 T2B

10 Cleans 155/105

37 – 40 Minutes

Max Effort DU (1 Partner Works at a time)

#66 Saturday 12.27.2014

A. 2x 1-5 Clean Ladder

B. Cindy 20 Minute AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

#65 Friday 12.26.2014

We will be having a limited schedule and back to a normal schedule on Saturday. Classes Friday December 26 are at  9 am 11am, 5 pm and 6 pm

14 EMOM

7×5 Back squat

7×7 Ring Dips

8 Minute AMRAP Ascending Ladder 1,2,3,4,5…

Thrusters 95/65

Boxjumps 24/20

 

 

 

#64 Thursday 12.25.2014

Warlock Elf On The Shelf

From our family to yours, Happy Holidays! Enjoy your mandatory rest day!

#63 Wednesday 12.24.2014

We will only be having class at 5:30, 6:30, 7:30 and 11 am. Enjoy Christmas Eve with your other family 🙂

A. 3 RM Deadlift

Ho Ho Ho

B. For Time: 40-30-20-10

Double Unders (Ho)

Wallball 20/14 (Ho)

Sit Ups (Ho)

#62 Tuesday 12.23.2014

8×1 Jerk Complex – Push Press, Push Jerk, Split Jerk

20 Minute EMOM

A. 12 Burpees

B. 12 KB Swings @53/35

Back to Top