Dec
    21

    Friday December 21, 2018

    12 Days of Christmas

    1. Power Clean 95/65
    2. Push Press 95/65
    3. Front Squats 95/65
    4. TTB
    5. Box Jumps
    6. KBS 24kg/20kg
    7. Deadlifts 95/65
    8. Wall balls
    9. Hollow Rockers
    10. Hip Thrusters 95/65
    11. KB Russian Twist 24kg/20kg
    12. Inch Worm

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    20

    Thursday December 20, 2018

    Nasty Nautical Nancy
    5RFT
    400m Row
    10 OHS 135/95

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    19

    Wednesday December 19, 2018

    For Time:
    1 Mile Run + 1000m Row

    Partner Core:
    5 Mins Max Medball Situp Passes

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    18

    Tuesday December 18, 2018

    2RFT
    50 Double Unders
    25 Hang Power Cleans 95/65
    50 Double Unders
    25 Push Press 95/65
    50 Double Unders
    25 Burpees

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    16

    Monday December 17, 2018

    50-40-30-20-10
    Medball Cleans
    Box Jumps

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    14

    Friday December 14, 2018

    For Time:
    20 Deadlifts 255/185
    400m Run
    20 KBS 33kg/24kg
    400m Run
    20 OHS 115/75
    400m Run
    20 Burpees
    400m Run
    20 Pull-ups
    400m Run
    20 Box Jumps
    400m Run
    20 Squat Cleans 115/75
    400m Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    13

    Thursday December 13, 2018

    Build to a Heavy Hang Snatch + Snatch

    10 Mins
    Max Double Unders
    EMOM 5 Crawlout to Pushups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    12

    Wednesday December 12, 2018

    **No Lifting Class tonight**

    3 RFT
    30 DB Snatch 50/35
    30 TTB

    Core:
    3 Rounds
    20sec Plank
    20sec Sit-ups
    Rest 30 Secs
    3 Rounds
    20sec Russian Twist
    20sec Flutter Kicks
    Rest 30 Secs
    3 Rounds
    20sec Reverse Sit-ups
    20 Sec V-Ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    11

    Tuesday December 11, 2018

    Build to a 1RM Front Squat

    “Karen”
    150 Wallballs

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    09

    Monday December 10, 2018

    5 Rounds
    3 Min AMRAP
    7 Cleans 135/95
    7 Push Jerk

    Rest 3 Min Between Rounds

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to