Tuesday 8-18-15

“12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX 95/65, 20/14, 2/1.5, 24/20 Adv 80/55, 16/10, 1.5/1, 20/20 Bgr 65/45, 14/10, 1/25#,…

Happy New Year! Closed Friday hours are 9 am, 4 and 5 pm.

Strength: Back Squat 1×8 @60% 1×8 @65% 1×8 @70% 1×8 @75% WOD: 1-10 10-1 Push Press 155/105 T2B * Begin Every Round with 5 Goblet Squats 70/53* * Scale As Needed *

8 and 9am class this morning. Regular pm classes. Strength: 3 Position Clean X 5 @ 70% Clean Pull 5 X3 @ 80% “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Strength- Power Clean 70% x 3 x 5 Push Jerk 60% (of split jerk) x 3 x 5 WOD- In 9 minutes, the athlete will complete as many reps as possible beginning with: 225/155 lbs Deadlifts, 12 reps Bar Facing Burpees, 12 reps 225/155 lbs Deadlifts, 10 reps Bar Facing Burpees, 10 reps 225/155 lbs…

Happy Birthday Sarah!!! As many rounds in 29 min 5 Man Makers 25/15 13 Weighted step ups 35/25 5 Wall Climbs 13 Pistols 5 M/U’s 13 GHD/Weighted Sit Ups 35/25