New Years Schedule 2016/2017

Saturday 12/31/16 Team Wod @ 9am
Sunday 01/01/17 New Years Wod @ 2pm
Monday 01/02/17 9am Class Only

 

Saturday 12/31/16

Team Wod @ 9am

Friday 12/30/16

“Double Thrust”
For time:
10 Thrusters, 135/95
50 Double Unders
8 Thrusters, 135/95
40 Double Unders
6 Thrusters, 135/95
30 Double Unders
4 Thrusters, 135/95
20 Double Unders
2 Thrusters, 135/95
10 Double Unders

Thursday 12/29/16

“Jedi Trials”
Every 4 min for 16 mins
350m row
15 Burpees

Score is slowest round, record all rounds.

Wednesday 12/28/16

20 min to Establish 1RM
Snatch + Hang Snatch

then

“Amanda”
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95

Tuesday 12/27/16

No 9am class today. Sorry for the inconvenience.

15 minute AMRAP of:
9 Deadlifts 155/100
12 Push-ups
15 Box jumps 24/20

Christmas Holiday Schedule 2016

Saturday 12/24/16 Closed
Sunday 12/25/16 Closed
Monday 12/26/16 Closed

 

Friday 12/23/16

Reverse Grip Bench
5 x 5

-then-

“EMOM Goes to College”
EMOM for 12 Minutes
7 KB Swings 2/1.5
7 Burpee

Thursday 12/22/16

“Power Up”
20 min Amrap
1 Power Clean 205/145
1 Muscle Up
2 Power Clean 205/145
2 Muscle Up
3 Power Clean 205/145
3 Muscle Up
4… etc

Wednesday 12/21/16

“Rocky”
4 rounds, 1 min per station, of:
Row (calories)
Jumping Air Squats to a 6” target
Shuttle Run
Rest

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