12-31-09 WOD

“Fight Gone Bad”

SDHP (75/45)
Box Jumps
Row (cals)
Wall Ball
Push Press (75/45)

12-30-09 WOD

Clean and Jerk
1,1,1,1,1 – Find 1RM

THEN

30,20,10
Wall Ball
Box Jumps

12-29-09 WOD

Split Jerk
3,3,3,3,3

THEN

Mini Cindy (10min)

12-28-09 WOD

10,9,8.7,6,5,4,3,2,1

OHS (75/45)
Renegade Row (35/25)
Comando Pull-Ups
Double-Unders
Kettlebell Swings

12-26-09 WOD

5 rounds:

7 cleans ~55% 1RM
15 push-ups
20 box jumps
5 pull-ups
20 walking lunges (knee to floor)

Merry Christmas!

We wish you and your families a very Merry Christmas!

6:30am Class Cancelled

Mother Nature has done it again! The Thursday 6:30am class is cancelled.

Head into the 12:00pm class for your last WOD before the holiday!

Drive Safe!

12-23-09 WOD

Snatch skill work

Then

5×3 Snatch

12-22-09 WOD

4 Rds

Rd 1
5 Burpee box jumps
7 Ring Dips
9 DB Push-Press
11 Pull-Ups
200M
Rd 2
7 Burpee Box Jumps
9 Ring Dips
11 DB Push-Press
5 Pull-Ups
200M
Rd 3
9 Burpee Box Jumps
11 Ring Dips
5 DB Push-Press
7 Pull-Ups
200M
Rd 4
11 Burpee Box Jumps
9 Ring Dips
7 DB Push-Press
5 Pull-Ups
200M

12-21-09 WOD

“Mr. Joshua”
5rds
15 Deadlift (250/185) Scale to 65% of 1RM
30 GHD Sit-Ups
500M Row (400m run)

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