Monday 12-31-12

New Years Eve WOD
Classes @ 10am, 11am
Happy New Year
New Years Eve WOD
Classes @ 10am, 11am
Happy New Year
Warm Up–
Double Unders
10 OHS
Dynamic Stretches
Shoulder Mobility
Strength–
Curls
15-15-15-15
Conditioning–
2 Rounds
75 Double Unders
15 Cleans (155#/105#)
75 Double Unders
15 Deadlifts (155#/105#)
Warm Up–
Row 500m
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Push Press
3-3-3-3-3
Conditioning–
1000m Row
50 Thrusters (45#/33#)
30 Burpees
15 Pull Ups
10 HSPU
Warm Up–
Double Under
Shoulder Mobility
Dynamic Stretches
Skill–
GOAT
Conditioning–
21-18-15-12-9
Wall Balls (20#/14#)
T2B
No Classes
Merry Christmas
Christmas Eve WOD
Classes @ 10am & 11am
Warm Up–
500m Row
10 OHS
Shoulder Mobility
Dynamic Stretch
Skill–
GOAT
Conditioning–
“Mayan”
3 RFT
12 Deadlifts (315#/225#)
21 Box Jumps (30/24)
20 Wall Balls (20#/14#)
12 KB Thrusters (70#/53#)
Warm Up–
400m Run
10 OHS
Dynamic Stretches
Shoulder Mobility
Skill–
TGU or OHS
Conditioning–
Benchmark
“Nancy”
5 Rounds
400m Run
15 OHS (95#/65#)
For Time
Warm Up–
Double Unders
Shoulder Mobility
Dynamic Stretches
Skill–
Open Gym
Conditioning–
“25”
25 Burpees
25 Box Jumps
25 Sit Ups
25 Push Up
25 Jumping Jacks
25 Mountain Climbers
25 Air Squats
25 Reverse Crunch
25 Double Unders
25 Burpees
Warm Up–
Jumping Jacks
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Front Squat
6-6-3-3-1-1-1
Conditioning–
8 Min AMRAP
2 Power Cleans (135/95)
2 Strict Pull Ups