Monthly Archives: December 2013

WOD 12/31/13

ImageStrength:  Front Squat

5 Rounds 7 Reps

Metcon: 3 Rounds For Time

10 Squat Cleans  135/95#

20 Box Jump/Step  24/20″

30 Sit-ups

WOD 12/30/13

3 Rounds 100 Single or DU & 20 Bicep Curls

Strength:  Dead Lift

10,9,8,7…1 Increasing Weight each round.

Metcon: 20 Minute E.M.O.T.M.

3 Dead Lift 225/155#

3 Hand Stand Push Ups

3 Air Squats

WOD 12/23/13 Merry Christmas everybody!!!

Warming it up – 5 Rounds: 20 Kettle Bells Swings 53/36# & Sit-ups

20 Minute AMRAP

50 Single Unders, 15 Wall Balls, 200m Run

And to end strong before the Christmas break….”Elizabeth”

21-15-9 Power Cleans 135# & Ring Dips

 

OPEN GYM Today 10am-12 noon

There will be a 10am Fundamentals Class Today

WOD at 11am.

Open Gym from 10am-12 noon in the front room.

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