Month: December 2012

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