Friday 12/30

Wod 

21-15-9

Squat clean 135/95

With a 400m run after each set

Regular schedule this weekend

 

Thursday 12/29

Amrap 20

20/17 cal row

10 burpees

10 dumbbell snatch (5r, 5l) 70/55

Bring a Friend Day is next week to start the new year!

We will have normal schedule all weekend!

 

Wednesday 12/28

Wod

4 RFT 

100m farmers carry 53/35

20 KBS 53/35

25 abmat sit ups

 

Tuesday 12/27

Wod

7 rounds

2 min on 1 min off

4 clean & jerk 95/65

8 pull ups

4 thruster 95/65

8 burpees

4 power snatch 95/65

8 box jumps

You will pick up where you left off after each rest interval. Score is total rounds completed.

NBCF competitors 

135/95

C2B 

 

Monday 12/26

"Gym is closed"

We will resume normal hours on Tuesday 

Track Wod

5 rounds

400m run moderate

Rest 30s

400m run fast

Rest 90s

 

Thursday 12/22

We are running a normal schedule all week and we will be closed Monday.  We are doing the "12 Days of Christmas" wod in class on Friday. Since it involves an assortment of movements.. today.. we run!! Don't miss, you need it!!

WOD

10 x 300m run

Run 150m moderate

Sprint 100m

Walk the last 50m 

 

Wednesday 12/21

Wod

Front Squat 1-5-1-5-1-5

New set every 4 min

1 reps - 90%+

5 reps - 80%+

Double KB front rack box step up

3 x 20

 

Tuesday 12/20

Wod

5 RFT

12 burpees

10 power cleans 135/95

Regular schedule for classes this week.  We will be closed Monday, Dec 26

 

Monday 12/19

"Fight Gone Bad"

3 rounds, 1 min per station, of: 

Wall Ball, 20/14 lbs, 

10 ft Sumo Deadlift High Pull, 75/55 lbs 

Box Jump, 20 in 

Push Press, 75/55 lbs 

Row (calories) 

Rest 1 min 

 Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

 

Friday 12/16

Woody's Going Away Treat

"Nasty Girls"

3 RFT 

50 air squats

7 muscle ups (14 ring rows, 14 ring dips)

10 hang power cleans 135/95

 

Thursday 12/15

Wod

Emom x 32

Min 1: row or bike

Min 2: 5 Hspu (go strict or use deficit if needed)

Min 3: row or bike

Min 4: 1-2 rope climbs (go legless if needed)

There is no certain pace for the row or bike, just stay moving

Don't forget the Christmas Party Friday at 7:00!!

 

Wednesday 12/14

Strength

3 rounds

Double KB front rack lunge 60'

Double KB front rack carry 60'

Rest 2 min

Wod

21-15-9

Deadlift @ 65%

80-60-40

Double unders

 

Tuesday 12/13

Wod

3 RFT

400m run

21 OHS 75/55

7 BarMu

Sub 14 pull ups and 14 dips (box or bench) for BarMu 

Christmas Party is Friday!!!!

 

Monday 12/12

"Grace"

For Time

30 clean and jerks 135/95

Christmas Party is Friday at 7:00

Bring a gift

Wear a tacky sweater

Food will be provided but you are welcome to bring any drinks or desserts you would like!!

 

Friday 12/9

Strength

E2MOM x 5

5 back squat @ 70%

Wod

Tabata

Air squat

Med ball sit up 20/14

Ring row

Score is least reps on any round 

 

Thursday 12/8

Wod

Grab your favorite partner

For Time

200 plate ground to overhead 45/35

180 wallballs 20/14

160 hang power cleans 135/95

140 push ups

Don't forget.. Christmas Party next week

Wear a tacky sweater and have the chance to win a cool surprise!!

 

Wednesday 12/7

WOD

We are going to race... as teams... indoors...

Then finish with some core work..

See you tomorrow!! It will be fun!!

 

Tuesday 12/6

Wod

10 rounds

30 sec bar facing burpees

Rest 30 sec

30 sec front squats 135/95

Rest 30 sec

Score is total reps

Christmas Party

Friday, Dec 16 7:00pm

Wear a tacky sweater 

Being a gift if you want

 

Monday 12/5

Wod

Amrap 14

15 KBS 70/53

30 double unders

15 T2B

30 shoulder to overhead 95/65

Tacky Sweater Christmas Party

Friday Dec 16 at 7:00pm

Bring a gift if you want to participate in the gift exchange

 

Friday 12/2

Wod

Each amrap is 2 min with 1 min rest between. We will alternate back and forth.

4 rounds

Amrap #1

20 burpee

20 pull ups

Amrap #2

10 power cleans at 65%

10 cal row