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Thursday Dec 12th

*Gymnastics Specialty WOD at 6:00 P.M.
Strength:
10 Min to find a max height box jump
10 Min to find a 1RM for Press
10 Min to find a 1RM for Bench Press
10 Min to find a 1RM for Deadlift
WOD:
“Grace”
30 Clean and Jerks for time (135/95) * (95/65) *(65 or less)
* STRICT 7 Min Cut Off so scale loads with that in mind.

 

WOD

Wednesday Dec 11th

Skill:
Not for time complete:
3×10 GHD Sit Ups
3×10 GHD Back Ext
3×10 Strict Weighted Pull Ups
3×10 Strict Weighted Ring Dips
3×10 Strict Handstand Push Ups
*Go in any order as equipment allows but alternate movements.
WOD:
“Concentration”
4 Rounds of:
Run 400M
20 Unbroken Double Unders *(20 Broken) * (40 Singles)

WOD

Tuesday Dec 10th

Specialty Classes:
4:30 “Student Athlete” Strength and Conditioning
9:00 A.M. “On Ramp”
6:00 P.M. “on Ramp”
Strength:
HBBS
WOD:
“Licorice Jellybeans”
21,15 and 9 of:
Overhead Squat (95/65) * (65/45) *(less than 45)
Over the Bar Burpees

Uncategorized

Monday December 9th

*CFM Endurance @ 6:00 pm

Strength:

7 Min EMOM complete the complex 1 Power Clean, 2 Push Press, 3 Push Jerks (No Split)

WOD:

“Get You a Dose”

60 Calorie Row

50 KB Swings (1.5 / 2 Pood) * (1Pood / 1.5 Pood)

40 Box Jumps (20/24) * (20″ or less)

30 Toes to Bar *(Knees to elbows) *(Sit Ups)

20 Pull Ups  *(Banded Pull Ups) *(Jumping Pull Ups)

10 Handstand Push Ups!  *(5 Wall Walks)*(10 Standard Push Ups)

 

WOD

Saturday Dec 7th “Open House” Workout!

Members “Heavy Hour” at 9:00 A.M.!

AND…

Join us at 10:00 A.M. for our “Open House” Workout!  Its on the house and the most fun Workout of the week!  Regardless of your fitness level you can expect a workout that will be challenging but not overwhelming.  See you there!

Uncategorized

Friday Dec.6

Strength

HB Back Squat

1 X 10 @ 60%

1 X 8 @ 70%

1 X 8 @ 75%

1 X 8 @ 80%

 

WOD

12-9-6

Deadlifts (275/ 205)

Over the bar burpees

Level 2: Deadlift 225/185

Level 1: 155/105 or less

WOD

Thursday Dec.5

Skill

Practice ring dips, handstand push-ups, or L-sits

WOD

30-20-10

Calorie row

Toes to bar

Level 2: Knees 2 elbows

Level 1: Cobra kicks

WOD

Wednesday Dec.4

Strength

Bench press 5×5

 

WOD

“13.4″  – 12 Minute AMRAP

150 wall balls

90 double unders

30 Muscle ups

Level 2: Same

Level 1: Wallball 14/12 to the 9/8’ line & 200 single jumps

WOD