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Try A Class Today

5am • 6am • 7am • Noon • 5:15pm • 6pm • 6:45pm • 7:30pm

WOD / EVENTS

December 2014
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12
Sep
04
Dec

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Karen (13 min. Time cap) Rest 2 mins. Annie (10min. Time cap) Rest 2 mins 50 burpees for time

03
Dec

Mile Run (8:30 Time Cap) 3AMRAP ME Thrusters 95/65( score is total # of thrusters) -15 Game sit-ups Rest 1:30 3AMRAP ME OHS 95/65(score total # of OHS) -15 Back extensions Rest 1:30 3AMRAP ME SDLHP 95/65 (score is total # of SDLHP) -15 Pike push-ups Rest 1:30 3AMRAP ME plank hold -15 Air Squats

30
Nov

-Hanging L sits holds 3x30s off rig -Handstand holds 3×30 off wall -Chin up holds off rig WOD 5 rounds 9 burpee broad jumps or bar facing burpees 6 (6L)(6R) pistols 3 bear complex 105/75

28
Nov

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3 rounds of 12 (L) 12 (R) squat clean (55/35) 12 (L) 12 (R) push press 12 (L) 12 (R) KB swing

21
Nov

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Mile run 3->2 30 Air squats 30 push-ups 25 sit-ups 25 burpees 20 Thrusters 105/85 20 pull-ups 15 back squats 15 mt. 4 ct 10 power cleans 10 dips 5 wall walks 5 toes to bar/ muscle ups

20
Nov

Skill – coaches choice 5 rounds for time 12 Push Press 115/ 85 Shuttle sprints 8 Squat cleans 115/85

19
Nov

4 rounds for time 400 m run 21 SDLHP KB 15 1 arm Russian swing (L) 50 DUs or 200 singles 21 SDLHP 15 1arm Russian swing (R)

15
Nov

3 rounds for time 30 Wallball 50 DU 15 squat clean 15 box jumps

14
Nov

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“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

13
Nov

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50 goblet squats 50 m walking lunges Sprint back 50 swings 50m walking lunges Sprint back 50 Knees to elbow holding KB 800 m run