Friday, 12-13-19
Christmas Party this Saturday @ 6:30 PM.
We will be closed Sunday.
Dork
6RFT
60 D/U’s
30 KBS
15 Burpee
Christmas Party this Saturday @ 6:30 PM.
We will be closed Sunday.
Dork
6RFT
60 D/U’s
30 KBS
15 Burpee
Strength/Skill – 10 min EMOM – 3 TnG Power Snatches (Weight should be sufficient to perform 3 non-stop, with good mechanics. That Means NOT CRAZY HEAVY 15 min AMRAP: •1 Rope climb •10 K2E •15 Push-ups (Chin to Floor) •30 Du
Strength: Deadlifts 5X3 Sets 1-4 between 60 and 75% Set 5 @ 85% WOD: 18:00 AMRAP 100′ Farmers Carry 53/35 15-1 Pull ups Push Ups Air Squats Reps are 15 of each, 14 of each, 13 of each, 12 of each… . Start each round with the farmer’s Carry
E3MOM for 9 min 10 Deadlifts *Increasing in weight, do not make big jumps* 10 RFT: 7 Thruster 75/55 7 Pull Up 7 Burpee *14 min Cap*
Strength: Snatch 10×1 start @ 60% and build Deadlift 6×5 start @ 70% and build 12 Min EMOM EVEN- 20/15 Cal Row ODD- 15 Wall Ball 20/14
11am make up for any of yesterday’s 6 week challenge classes. Sunday Funday Fundraiser Wod at 9:30. Last chance to make a donation!!! 10 Min AMRAP- 10 OHS 95/65 10 T2B Rest 5 Min 10 Min AMRAP- 5 Power Clean 155/105 10 Box Jump Overs 24/20″
Warm up: 2RDs at easy pace 10 BB Deadlifts 10 KBS 10 Box Jumps “The Don” For time: 66 Deadlifts, 110/80 66 Box jump, 24/20 66 Kettlebell swings, 53/35 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/40 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders *30min Cap* Skills in remaining time…