31 Dec 15

Take 10 minutes to warm up

For time
15-12-9-6-3
Power cleans (95/65)
Squat jumps
Push jerks
TTB

30 Dec 15

3x10 push press
Pick a weight you can handle each round but will have to rest QUICKLY between reps


WOD
3RFT
800m run
15 pullups
20 abmat situps

29 Dec 15

Strength
3x10 CGBP
pick a weight that's not easy but enough that you can use it for all three sets and will need to break up the reps

WOD
21-18-15-12-9-6-3
FS (95/65)
Plyo pushups

28 Dec 15

Strength
5x3 BS (build to heavy 3)

WOD
12 down to 1 reps of
Horizontal box jump over
DB snatch (70/50)

24 Dec 15

AMRAP 10

10 Sumo deadlift high pull (95/65)
10 Wallballs

23 Dec 15

21-18-15-12-9-6-3
Weighted box step ups (45/35 DB in each hand)
KBS

22 Dec 15

EMOM 10
10 HPC (135/95

+

5 RFT
30 DUBS
10 DB snatches (alt arms @ 5 ea)
20 box jumps
10 strict dips

18 Dec 15

Strength
5x3 DL (build to heavy 3)

WOD
Annie
50-40-30-20-10
Double unders (3 to 1 singles)
Abmat situps

Mobility

Mark your calendars.  Friday, Jan 8th and Friday, Jan 22 we will be having a mobility class during our lunch session.  Come in those days ready to get loose.

16 Dec 15

Strength
5x3 push press (build to a heavy 3)

WOD
10 rounds
5 strict weighted pullups
1 min rest after each
right into
5 rounds of
5 DL (225/155)
10 burpees
right into
21-15-9
Box jumps
Ab mat situps

Closed next week

HEADS UP EVERYONE... Just got word that the gym is closed next week from 21-25 Dec for asbestos removal.  We will still have WODs posted so that you can stay on track until we re-open.

15 Dec 15

Strength
5x5 CGBP (build)

WOD
5RFT
400M run
20 heavy KBS

14 Dec 15

12 Days of Christmas WOD

100 single unders or 100m run (athlete choice)
2 box jumps
3 burpees
4 push press (95/65)
5 HPC(95/65)
6 DL
7 kbs
8 air squats
9 hrpu
10 oh lunges (45/25)
11 abmat sit ups
12 hspu

Workout is just like the song. First you do the 100, then 2 box jumps and the 100. Then 3 burpees, 2 box jumps and the 100.  Then 4 push press, 3 burpees, 2 box jumps , and the 100...and so on.

11 Dec 15

Strength
4x3 DL (build)

WOD
4 RFT
10 one arm KB thrusters (right arm only)
25 Dubs (50 singles)
10 one arm KB thrusters (left arm only)
25 Dubs

8 Dec 15

Strength
5x5 BS (build to a heavy 5)

WOD
21-15-9
Box jumps
Power cleans (115/85)

7 DEC 15

Strength
5x5 CGBP (build)

WOD
Working until you get a combined total of 300 reps
1 min ME push press (105/75)
30 sec rest
1 min ME burpees
30 sec rest
1 min ME HPC
30 sec rest
1 min ME TTB
30 sec rest
1 min ME DL
30 sec rest
1 min ME decline push up
30 sec rest

4 Dec 15

Strength
3x10 BS

WOD
AMRAP 20
5 pullups
10 abmat sit-ups
15 air squats

3 Dec 15

Strength
5x3 DL (build each set to a heavy 3)

WOD
5 RFT
400m run
15 KBS
10 plyo pushups

2 Dec 15

Strength
6x3 BS

WOD
EMOM 20
odd: 45 sec ME TTB
even: 45 sec ME OH stationary lunge (45/25 plate)