Monday - New Years Eve

The gym will be open from 4:00pm - 6:00pm.  Just so we are clear as to what “Open Gym” means for tomorrow.. here is the WOD to celebrate the New Year.  The gym will be open at 4:00 and a warm up will be posted on the whiteboard.  I will be there to help you get warm and get started on the WOD.  You are free to do any extra work you would like and start the WOD at whatever time you would like as long as you leave enough time to finish your workout as the gym will close at 600.  We are doing our best to accommodate as many people as possible with our limited schedule tomorrow!!!

Friday 12/28

“Open 11.1/14.1”

Amrap 10

30 double unders

15 power snatch 75/55

Thursday 12/27

Wod

Partner Rowing

5000 meters

Split meters however

Resting partner alternates between plank and handstand hold

Strength

5 supersets 

5 bench press

5-10 strict pull ups

Wednesday 12/26

Regular Schedule for the rest of the week!

Wod

Part 1

Amrap 12

20 wall ball 20/14

10 box jump 24/20

Rest 5 min

50-40-30-20-10

Russian kettlebell swing (pick load)

Abmat sit up 

Monday - Christmas Eve

We only have one class today at 8:30.  The gym will open at 8:00.  We will go over the workout and warm up at 8:30.

Wod

For Time - Split reps with partner throughout the whole workout

Part 1:

Partner Murph

Then immediately into

Partner Isabel and Grace “IsaGrace”

Friday12/21

“12 Days of NorBeau Christmas”

We will run a regular schedule all day, however, if you can make it to 6:00pm we will doing the Wod as a community.  Christmas party to follow!! 

Thursday 12/20

Wod

For Time

400m run

80 dumbbell snatch 50/35

60 single arm dumbbell push press 50/35

40 box jump over 24/20

400m run

Wednesday 12/19

Wod

Amrap 20

1 min pinch grip plate hold 25/15

25 sit ups

40’ handstand walk or 1 min handstand or plank hold

Tuesday 12/18

Wod

Emom x 20

3 tng power clean + 3 front squat

Goal is to use the same weight across all sets

Monday 12/17

Wod - Rx

Amrap 15

50 double unders 

40 air squats

50 double unders

30 pull ups

50 double unders

20 push ups

Wod - Scaled

Amrap 15

50 single unders

40 air squats

50 single unders

30 jumping pull ups

50 single unders

20 knee push ups

Friday - Christmas Party 

6:00 - “12 Days of Christmas”

Gift exchange to follow workout, bring something if you would like to participate.  

Bring your favorite dish and we will hang out socialize afterwards.

Monday - Christmas Eve - 

One class at 8:30 ONLY. The gym will be open from 8:00 - 10:00.  A “fun” partner Wod will be programmed!!

Tuesday - Christmas - CLOSED

Regular Schedule the rest of the week

Friday 12/14

Option A

“Amanda”

9-7-5

Muscle 

Snatch 135/95

Option B

5 RFT

5 snatch

10 pull ups

10 dips

Thursday 12/13

Wod

4 rounds each for time

20/17 cal row

12 burpee box jump over 24/20

16 T2B — hanging knee raises

Wednesday 12/12

8 RFT 

200m run

15 wall balls 20/14

10 push ups

Tuesday 12/11

Strength

3 sets across

Clean pull + hang clean + jerk

Wod - Rx

2 RFT 

100 double unders

20 clean and jerks 135/95

Wod - Scaled

2 RFT 

100 single unders

20 clean and jerk (pick load)

Monday 12/10

Amrap 20

30 goblet squat 53/35

30 abmat sit ups

60’ hs walk

Sub 6 wall walks for handstand walks

Friday 12/7

“Weightlifting Friday”

Deadlift 4 x 10 

Hang power clean 4 x 10

Push Jerk 4 x 10

All sets for each movement at the same weight. Weight can change between movements. Rest 1 min after each set and 3 min after each movement.

Thursday 12/6

Wod

10 rounds - For Total Reps

30 sec: air squats

30 sec rest

30 sec: box jump over

30 sec rest 

Wednesday 12/5

Wod

10 x 300/250m row

Alternate back and forth with partner

Each partner will do 10 rounds 

Tuesday 12/4

Wod - Rx

40-30-20-10

Dumbbell snatch 

20-15-10-5

Ring dip

Wod - Scaled

40-30-20-10

Dumbbell snatch

20-15-10-5

Push ups 

Monday 12/3

Wod - Rx

Amrap 15

200m run

15 T2B

15 Thrusters 95/65

Wod - Scaled

Amrap 15

200m run

15 hanging knee raises

15 Thruster