Archive for December, 2016

WU Track WU WOD Partner WOD (Leapfrog) 31 min AMRAP 12 Cals Row 20 KB Swings 16 Box Jumps

WU Hollow Hold x 30 sec SA Farmers Carry x 2 Ring Row x 10 x 3 WOD 15 – 12 – 9 – 6 – 3 Pullups Push ups 30 Lunges every round

WU Burgener WU WOD On Min 0 – 2 – 4 – 6 – 8 – 10 3 Snatch 1 Shuttle Run

WU 6 min WU 3 Inchworms 6 Boot strappers 60 sec Plank WOD 60 Sec Row 60 sec rest 60 sec Burpees 60 Sec Rest x 5

WU Clean Warm up WOD 2 Squat Cleans 40 DU’s 4 Squat Cleans 40 DU’s 6 Squat Cleans 40 DU’s 8 Squat Cleans 40 Du’s 10 Squat Cleans 40 DU’s

WU 10 min AMRAP 10/10 Step Up 10 Ring row 10 Goblet Squat WOD “Cherry Mistmas” 24 min AMRAP 20 Wall Ball 16 Box Jumps 12 Pull ups

WU Row 2 min Movement review WOD 2 min ROW for cals 2 Min  AMRAP Push Press 2 min AMRAP Rope climb rest 2 min x 3 *Come in tomorrow for a Special holiday WOD at 8am CF Class, 9am CF Class or Open Gym at 10am* * We are closed Monday, Dec 26*

WU Clean warm up “Window’s to the Wall” 20 Min EMOM Odd 3 Cleans Even  8 – 12 Burpees

WU 4 rounds of 30 sec Hollow Rocks 30 Sec Bottom of squat hold “Tim’s Tall Tale” WOD 3 Min AMRAP 15 Wall Balls 10 T2B rest 5 min 4 min AMRAP 15 Wall Balls 10 T2B rest 5 min 5 min AMRAP 15 Wall Balls 10 T2B

WU Deadlift Review “Dee-Dee” WOD 2 Deadlifts 100 DU’s 4 Deadlifts 80 DU’s 6 Deadlifts 60 DU’s 8 Deadlifts 40 DU’s 10 Deadlifts 20 DU’s