Month: December 2019

No WOD Scheduled: Open Gym: 8:00am-10:00am

Aleve: For Time: Buy-In: 50/35 Calorie Assault Bike/Row 21-15-9 Handstand Push-Ups Pull-ups Cash-Out: 50/35 Calorie Assault Bike/Row

Tempo Back Squats: 5 Rounds – 1 Tempo 2 Regular Fight or Flight: AMRAP 20: 20 Wallballs (20/14) 20 Hang Power Snatches (95/65) 20 Box Jumps (24/20) 20 Front Squats…

Wet Suit: 5 Rounds: 21/15 Calorie Row 2 Rounds of “Strict Cindy” 1 Round of “Strict Cindy”: 5 Strict Pull-ups 10 Push-ups 15 Air Squats

Perfect Bar: Teams of 3 For Time (30 Minute Cap): 120 Deadlifts (155/105) 600 Meter Run 90 Hang Power Cleans (155/105) 600 Meter Run 60 Push Jerks (155/105) 600 Meter…

Water Weight: 3 Rounds: 25 Overhead Squats (75/55) 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Box Jumps (24/20)

Tums: 50 BurpeesRest 5 Min50 Burpee Box Jump OversRest 5 Min50 Bar Facing Burpees

12 Days of Christmas: 1 – Bear Complex2 – Air Squats3 – Squat Snatches4 – Overhead Squats5 – Hand Release Push-Ups6 – Front Squats7 – Squat Clean Thrusters8 – Burpees9…

Annie: 50-40-30-20-10 Double Unders Sit-Ups Strict Handstand Push-Up:Build To An Unbroken Max Effort