Month

December 2019

WOD: For time… 365 Burpees *Noon is the last class of the day.

Strength: 10×2 Strict Press, 85% WOD: 3 Rounds for time… 16 Alt Dumbbell Snatches 50/35 12 Toes to Bar 8 Box Jumps 30/24″

5 Rounds 25 Pushups20 Deadlifts10 Squats5 BurpeesHalf Mile Run

Strength: 10×2 Deadlift, 85% WOD: “Linchpin Test 6” 4 Rounds for time… 21 Wall Balls 20/14 18 Pull Ups 15 American Kettlebell Swing 53/35 12...

OTM 5 Burpees starting at minute 1 then complete 50 power clean + front Squats + press 4 Rounds Bear Crawl (Down and Back) 10...

Strength: 10×2 Bench, 85% WOD: for time… 50 Weighted Box Step Ups 24/20″ box with 45/35lb plate 100 Calorie Row 200 Double Unders

Home WOD: 4 Min Max Rep Air Squats 3 Min Max Rep Sit Ups 2 Min Max Rep Push Ups 1 Min Max Rep Burpees...

“12 Days of Christmas” for time… 1 Round of “Cindy” 2 Ground to Overhead, 185/135 3 Burpees 4 Toes to Bar 5 Ring Dips 6...

*workout will be posted later. This is an early reminder that there will be one class at 9 AM. The gym is open through the...

Strength: 10×2 Back Squat, 85% WOD: “Fran” 21-15-9 Thrusters, 95/65 Pull Ups