Monthly Archives: December 2015

Wednesday – 12.30.15 – Triplet

Shout out to the 7pm class last nigh – ALL of you did Pull Ups and it was impressive! Skill: Squat Clean drills WOD:  6 Rounds For Time 20 Box Jump (20/14) 15 KB Swing (53/35) 5 Squat Clean (Crx 205/1135 – Rx 185/125 – L1 115/75)


Tuesday – 12.29.15 – Ascending Ladder + Sprint Finisher

      WOD: 16 Min. Ascending Ladder x 2 Burpees **5 Pull Up after each set** Finisher: EMOM x 10 10m Shuttle Run x 8  


Monday – 12.28.15 – “15.5”

New Years Schedule: NYE: 6/7:30/9:30/12/4:30 NYD: CLOSED 1/2: Normal Schedule Solid looking pistol squat for KT!     WOD: “15.5” For Time: 27-21-15-9 Calorie Row Thruster (95/65)


12 Days Of Christmas 2015

  WOD “12 days of Christmas” (50 min. cap) 1 Rope Climb 2 OHWL (135/95) 3 Hang Power Clean (135/95) 4 Burpee 5 Front Squat (135/95) 6 HSPU 7 Pull Up 8 KB Swing (53/35) 9 Toe 2 Bar 10 Shoulder 2 Overhead (135/95) 11 Pistols (Each Leg) 12 Power Snatch (135/95)


Wednesday – 12.23.15 – Double Sprint

Christmas Hours: 24th: 7:30am WOD 9:30am WOD Open Gym 10:30-1pm 25th: CLOSED 26th: BBC 9am 10am WOD   Joe and Sameer 6am strong!     WOD 21-15-9 Deadlift (225/135) Box Jump (24/20) Then… 800m run 9-15-21 Burpee Slam Ball (40/20)  


Tuesday – 12.22.15 – Single Leg KB Deads + Sprint WOD

Skill/Strength: 3×8 (each leg) Single Leg KB Deadlift WOD 4 Rounds (3 min. per round) 200m Row 40 Double Under Max Russian KBS (70/53) *1 minute rest*


Open Gym 3-4 today


Monday – 12.21.15 – Tempo FS + Ascending Ladder

Welcome to the crew Hunter!       Strength: EMOM x 10 2 Tempo FS (80-85% – 32×0) WOD: 8 Min. Ascending Ladder x 2 Hang Power Clean (Crx 155/105 – Rx 135/95 – L1 105/75) Pull Up


Saturday – 12.19.15 – Sprint Intervals

BARBELL CLUB IS AT 8:30AM TODAY – ALL OTHER CLASSES ARE  NORMAL SCHEDULE   LOVE LOVE LOVE what we see here…   WOD: 4 Rounds 500m Row 10 Lateral Bar Burpee 15 Push Press (95/65) 2 Minutes Rest After Each Round  


Friday – 12.18.15

What’s in the box?