WOD: 12/24/18

Reminder: We are only offering our regular morning classes today and we are closed for Christmas Day tomorrow.

12 Days of Christmas

1- Farmer Carry – 1 Inside Lap (70m)
2- Wall Climbs
3- Dead Lifts (225/155)
4- Strict Pull Ups
5- Burpees
6- Push Jerk (135/90)
7- Toes-2-Bar
8- Wall balls 20/14
9- Kettlebell Swings (53/35)
10- Walking Lunges (R+L=1; use same implement and load as for your farmer carry)
11- Hang Power Cleans (135/93)
12 – Front Squats (135/93)

The order of movements and the number of reps are the same as the song:
1.
2, 1.
3, 2, 1.
4, 3, 2, 1.
5, 4, 3, 2, 1. And so on…

We recommend challenging yourself on the gymnastics movements (Wall Climb, T2B, Pull Ups) and the Farmer Carries – choose a high difficulty level for these movements as long as you can maintain good positioning.  Scale generously with the barbell movements.  Keep in mind the equipment and space needs of others, and share equipment if feasible. This will likely take longer than you expect.

WOD: 12/21/18

ANNOUNCEMENT: Next week’s holiday schedule, we will be open in the morning on Monday, December 24, and closed on Christmas Day.  Monday morning classes will be at 5:30, 8:00, and 9:00 AM. 

Test

1 set of double KB Front squats for max reps

Conditioning
50 Wall Balls (20/14)
50 Pull Ups
50 Step Ups (24/20)
50 Overhead Squats (45/35)
50 Push Ups
50 Sit Ups
Compare to 12/1/17

Auxiliary
3 Rounds
A) D-Ball baby carry x 150′
B) Pistol Progressions

WOD12/20/18

Strength/Skill/Stability
“Abdominate”
A) Straight Arm Russian Twist w/Plate x 30 seconds – Slow tempo
B) Bird Dogs w/1-second pause @ top x 40 seconds
C) Scissor Complex x 30 seconds
D) Weighted Plank x 30 seconds

Conditioning
4×3 Minute AMRAP
1) 30/24 Cal Row, then Max Effort Strict HSPU
2) 30/24 Cal Row, then Max Effort Shuttle Run
3) 30/24 Cal Row, then Max Effort KB Swing
4) 30/24 Cal Row, then Max Effort Dumbbell Snatch (choose load)

*rest 3 minutes between rounds

WOD: 12/19/18

Olympic

Every 90 seconds for 12:00…

Hang Snatch + Overhead Squat

Conditioning
1) 5 Minute “Cindy”:
Then, 2 minutes rest, then…
2) 5 Minute AMRAP:
5 Dead Lifts (135/85)
5 Hang Power Cleans (135/85)
5 Burpees
Then, 2 minutes rest, then
3) 5 Minute “Cindy”
*compare to 5/8/15

Auxiliary

3 Rounds:

A) Banded Straight Arm Lat Pulldowns x 10 Reps
B) Strict GH Raises x 10 Reps (or Banded Hamstring Curls)

WOD 12/17/18

Conditioning:
With a Partner
18 Min AMRAP
300 Double Under buy-in (cumulative), then

5 Clean and Jerks (135/95)
10 Burpees
10/7 Cal Row
*alternate movements
Compare to 12/29/17

Auxiliary

3 Rounds:
a) Halting Snatch Deadlift x 3
*2 Second Pause @2″ off floor
b) Halting Weighted Pushup to failure (35/25)
*2 Second Pause @1″ off floor
Then, 1 set of DB Chest Flys to failure

WOD: 12/14/18

Conditioning
800m Run
10 Front Squats (50% of 1RM Back Squat)
15/10 Push Ups (men/women)
10 Strict Pull Ups
Rest 2:00
400m Run
10 Front Squats (50% of 1RM Back Squat)
15/10 Push Ups
10 Strict Pull Ups
Rest 2:00
250m Run
10 Front Squats (50% of 1RM Back Squat)
15/10 Push Ups
10 Strict Pull Ups

Auxiliary
3 Rounds:

A) Yoke Carry x 100′
B) See the Lights w/Plate x 20 Reps

WOD:12/10/18

Olympic

EMOM 10:
1 Hi Hang Clean

Then, 2-3 minutes rest and 1 attempt at a max for the day

Conditioning
For Time:
20 Thrusters, (75/50) (Rx+ 95/65)
20 Sumo Deadlift High Pulls
20 Jerks
20 OHS
20 Front Squats
Every Minute, on the minute complete 3 Burpees (Rx+ = 5 burpees), starting at the 60 second mark.

*No dropping barbells above waist height. 5 burpees penalty for barbells dropped above the waist.

*Compare to 10/26/15

Auxiliary
3 ME sets of unbroken C2B pull ups. If sets are less than 5 (or C2B are too difficult), do regular pull ups. These can be strict or kipping, but we do not recommend kipping pull ups to anyone who cannot otherwise do 5+ strict pull ups.

WOD: 12/4/18

Strength/Skill/Stability
Back Squat
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%
2 x 4 @ 85%

Conditioning
Perfect Push Ups: 10-9-8-7-6-5-4-3-2-1
Air Squats: 20-18-16-14-12-10-8-6-4-2
*Keep feet in place throughout the entire workout. For each set of push ups, keeping your knees straight and walk out with your hands, then when you are finished with your push ups keep your knees straigh as you walk your hands back to your feet, then stand and start your squats.

Advanced: Weight Vest
10 minute Soft cap