WOD

Monday


Monday Strength Front Squat 4x6 @70-80% Conditioning Rose 2 Rounds of: 16 Power Cleans 135/95 16 Toes to Bar 24 Deadlifts 135/95 Accessory Lateral Giblet DB Box Step Ups 4x8 each leg

Sunday


Endurance Dorothy 5 Rounds 25/20 Calorie Bike 25 Air Squats 25 Sit-ups 25 RKBS 70/53 -then- 5 Rounds 25/20 Calorie Row 20 Walking Lunges 20 Push-ups 10 Burpees 9:30 Sophia 2 Rounds of: 60 Air Squats 60/48 Calorie Row 40 Push-ups 40/32 Calorie Bike

Friday


Friday Strength Deadlift 4x10 @65-75% Conditioning Blanche 10-8-6-4-2 Squat Snatch 95/65 Bar Muscle Ups (15-12-9-6-3 C2B, 15-13-11-9-7 PU/ RR Scale) Accessory RFE Goblet Squat 4x10ea leg DB Strict Press 4x7

Thursday


Thursday Strength Bench Press 5x6 Conditioning Crystal Palace For Time: 70 Sit-ups 60 Kettlebell Swings 53/35 50 Wallballs 20/14 40/32 Calorie Row 30 Burpees Accessory SA Bench Supported Row 4x12-15 each arm

Tuesday


HOLIDAY HOURS Dec 31st: 8:30am and 9:30am only. New Years Day:  Closed   Join us for our final workout in 2019! New Year’s Eve Finale Teams of 2 5 Rounds for Time: 20 DB Goblet Squats 50/35 18 Power Cleans 155/105 16 Toes to Bar 14 Box Jump Overs 24/20    

Monday


Strength Front Squat 4x8 @65-70% Conditioning Bacon and Eggs 4 Rounds for Time 8 Shoulder to Overhead 135/95 10 Burpee Over Bar 12 Pull-ups Accessory Tabata Bike for Calories

Sunday


Endurance Take 3 Team of 3 2 Rounds of 6k row rest 3 minutes 800m run together 120 wall ball 20/14 9:30 Whatchamacallit 600 m run 75 Wall Ball 20/14 50 DB Snatch (50/35)

Friday


Strength Snatch Grip RDL 5x4 Conditioning Doubles 3 Rounds for Time 45 Double Unders 15 P. Snatch 75/55 3 Rope Climbs Accessory 4 Rounds of: DB Plank Drag x8 reps each side V-Sit x:30 Dead Bugs x8 reps each side

Thursday


Purge 5 Rounds for Time 30/24 Calorie Row 30 Push-ups 20/16 Calorie Row 30 Goblet Squats 70/53

Tuesday


Hours Tomorrow  8:30am and 9:30am only.   We're closed Christmas Day and open again normal hours starting Thursday the 26th.   12 DAYS OF CHRISTMAS Performed just like the song is sang.  1 Thruster, 2 Squat Cleans & 1 Thruster, 3 Toes to Bar-2 squat cleans & 1 Thruster................ 1. Thruster (135/95) 2. Squat Cleans (135/95) 3. Toes to Bar 4. Push Press (135/95) 5. Ring Dips 6. C2B Pull-ups

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