WOD: 1/4/18

Strength/Skill/Stability
Alternating EMOM x 20:
Strict Pull Ups (or Pull Up Negatives) x 30 Seconds
Banded Lateral Walk x 30 Seconds
Ring Roll Outs x 30 Seconds
Farmer Carry x 30 Seconds for max distance

Conditioning
10 Shoulder-2-Overhead (135/85)
15 Deadlifts
10 Shoulder-2-Overhead (155/105)
15 Deadlifts
10 Shoulder-2-Overhead (185/125)
15 Deadlifts
[advanced: extra round @ 225/155]

Auxiliary
4 Rounds
a) Dumbbell Bench Press × 6 reps
b) Bulgarian Split Squats x 6 Reps each Leg

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)