Archive | December, 2014

Ring in the New Year with a partner WOD!

5000# Power Snatch (Women: 3000#)
40 Goblet Squats (53/35)
7500# Power Clean (Women: 5000#)
40 Goblet Squats
5000# S2OH (Women: 3000#)

20 min AMRAP

Reminder! The only classes available are 6am and 9:30am…

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Tuesday’s WOD

Buy In:
1RM OHS

WOD:
5 Rounds for Time of:
8 OHS (115/75)
8 T2B
8 Push-ups
8 V-ups (20/14)

Cash Out:
50 Pistols for TIme

So you can plan ahead for New Year’s week! Our schedule will be normal Monday, Tuesday, Friday and Saturday.

Wednesday: 6am and 9:30am
Thursday: Closed

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Monday’s WOD

Buy In:
1RM Front Squat

WOD:
5min AMRAP
Full Clean (165/110)
Jerk

Rest 3 min

5min AMRAP
Power Clean (135/95)
Jerk

Cash Out:
25 x 2 Unbroken Wallballs (20/14)

We trust everyone had a wonderful Christmas! So you can plan ahead for New Year’s week! Our schedule will be normal Monday, Tuesday, Friday and Saturday.

Wednesday: 6am and 9:30am
Thursday: Closed

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Friday’s WOD

Buy In:
1 Rep Max Back Squat/Kipping Work

WOD:
Row 50 cal
50 Pull-ups
50 Power Snatches (95/65)

Cash Out:
50 Roll-outs (with WOD Bar)

Reminder, we will have class at 6am, 9:30am and 5:30pm.  Hope everyone had a wonderful Christmas!

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Christmas Eve Fun!

We don’t normally post “special” WOD’s the night before…but we wanted to be fair on this one and let everyone know what they’ll miss if they don’t make it to the box tomorrow at either 6am or 9:30am ;) Before you decide you’d rather stay in bed…this will be a partner WOD :)

10 Squat snatch (95/65)
50 Overhead lunges
20 Front squats
50 Overhead lunges
30 Overhead squats
50 Overhead lunges
40 Clean and jerks
50 Overhead lunges
50 Back squats

20 min AMRAP

You are also welcome to stick around and test your back squat if you have had a chance yet…or if you want to come at 10:30 and test that works too!

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