WOD: Sat 01.16.2015 “World Falls Down”
NO YOGA TODAY!
"World Falls Down"
15 Deadlifts (335/215)
18 Hang Power Cleans (225/155)
21 Front Squats (185/135)
24 Front Rack Lunges (155/105)
WOD: 12.24.2015 “12 Days of Christmas”
OPEN GYM 9AM-NOON
*Most members will be doing this workout at 9:30a. For instruction and a warm up arrive at 9a.
“12 Days of Christmas”
1 Muscle Up
2 Jerks (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 Deadlifts (135/95)
6 Burpees
7 Toes to Bar
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Handstand Push Ups
12 Ounce Beer (Or Kettlebell Swings (53/35)
WOD: Mon 12.21.2015 “The Admiral”
Rise-N-Grind at 9:30a!
“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps (24)
WOD: Wed 12.09.2015 “Sweater Weather”
Rise-N-Grind TODAY at 9:30a...
"Sweater Weather"
AMRAP 20:
400 Meter Run
10 Front Squats (185/135)
20 Sit Ups
WOD: Tue 12.01.2015 “Here”
"Here"
4 Rounds:
3 Handstand Push Ups
6 Chest to Bar Pull Ups
12 Front Squats (95/65)
24 Double Unders