12/31/14 - Last WOD of the Year! Check our schedule

• ONE CLASS ONLY AT 10AM

• A. Warmup - Pizza Game
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• B. 15 min AMRAP
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• 20 Swings (70/53)
• 10 Box Jump overs (30"/24")
• 5 Thrusters (115/75) (KB for BC)

12/30/14

• A. Front Squat 5-3-3-1-1
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• B. Teams of 2 or 3
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• 4 rounds
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• 10 Deadlift (275/175)
• 20 Pocket Power Snatch (95/65)
• 20 HSPU
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• **one partner must be hanging from rig bar during all reps**
• 
  
• **one barbell per team, work together to switch weights, 20 min cap**

12/29/14 - "Bull" (last benchmark of the year!)

• 2 Rounds for time of:  
• 
  
• 200 Double Unders  
• 50 Overhead Squats (135/95)
• 50 Pullups  
• 1 Mile Run
• 
  
• **SCALE accordingly**

12/27/14

• Teams of 2 or 3
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• AMRAP 7
• Partner #1 does 100 M run
• Partner #2 (and #3 if needed) will do AMRAP of Pullups (or ring rows) until parnter #1 comes back, then they switch
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• **rest 1 min and record total team pullups or ring rows**
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• AMRAP 7 (same as first AMRAP but this time with Wall Balls)
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• **rest 1 min and record total WB**
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• AMRAP 7 (same thing with Toes to Bar or V-Ups

12/26/14

20 min AMRAP

10 Box Jumps ( 30"/24")
15 HR pushups
200 M run

12/25/14 - holidays schedule

Remember we will be CLOSED 12/25/14

on FRIDAY and Saturday (12/26 & 12/27) we will 10am classes only

Next week Monday and Tuesday is normal schedule. On Wednesday 12/31 is only one class. CLOSED 1/01 and 10am class on Friday 1/02 & saturday 1/03

Happy holidays!

12/24/14

• Buy in: 800 M run
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• 3 rounds
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• 15 Floor Press (135/95)
• 20 Floor Wipers
• 30 double unders
• 
  
• buy out: 800 m run

12/23/14 - "Pit Style 12 days of Christmas"

• 12 Days of Christmas:
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• Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 3 Thrusters, 2 box jumps and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Thruster, 2 box jumps, and 1 SDHP; continue with 4 Pullups, 3, 2, 1 etc. up the ladder and down
• 
  
• 1 Sumo Deadlift High-Pull (95/65)
• 2 Box Jumps 24/20
• 3 Thrusters 95/65
• 4 Pull Ups
• 5 Burpees
• 6 alternating pistols / goblet squats
• 7 T2B
• 8 KB Amer Swings 53/35
• 9 Double unders / lateral bar hops
• 10 OH Walking Lunges 45/25 Plate
• 11 Hang Power Cleans (95/65)
• 12 Power Snatches (95/65)

12/22/14 - "Holleyman" (benchmark)

• “Holleyman”
• 
  
• 30 rounds for time of:
• 5 Wall ball shots (20/14)
• 3 Handstand push-ups
• 1 Power Clean (225/135)
• 
  
• **35 min STRICT cap. SCALE accordingly!!!**

12/19/14

• A. Thruster 3-3-3-3-3
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• B. 30-20-10
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• Ring Dips / 2x box dips
• Toes To Bar / V-Ups are 45-30-15
• KB/DB Alternating Snatches from the ground (70/55)

12/18/14

warmup:

Split the class in even/fair teams if possible. Try to have about 4 ppl per team. Line up teams next to each other

person 1, then 2, then 3, then 4 goes in a tag race style.

5 air squats
5 burpees
run 50 feet
5 pushups
run 50 feet back to tag next person

repeat the race 3-4 times switching teams up to make them fair and even.

A. Push Press 5-5-5-5-5

B.  AMRAP 7 min

5 Bar MUs / 2x C2B pullups
5 Power Snatches (145/95)

rest 5 min. RECORD 1st AMRAP score during rest

C. AMRAP 7 min

10 pullups
10 Power Snatches (115/75)

12/17/14

• A. pocket/high hang Snatch (pwr or sqt) 5-5-5-5-5
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• B. Interval 1 min on, 1 min off
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• 3 rounds
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• Burpees
• Double Unders / lateral bar hops
• Floor Press (135/95)
• Back Squat (135/95)
• 
  
• *record total reps*

12/16/14 - Team Tuesday

• A. Deadlift 5-3-3-1-1
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• B. Teams of 2 or 3
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• 2 rounds
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• 30 Wall Balls over rig pullup bar (20/14)
• 20 Partner med ball situps (20/14)
• 30 Cal row
• 400 M med ball run

12/15/14 - "Air Force WOD" (benchmark)

• A. Push Jerk 3-3-3-3-3
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• B. For time:
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• 20 Thrusters (95/65)
• 20 Sumo deadlift high pulls
• 20 Push jerks
• 20 Overhead squats
• 20 Front squats
• 
  
• Each athlete must do four burpees at the beginning of every minute (including to START the WOD) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

12/13/14

• 5 rounds
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• 10 Plate Burpees (45/25)
• 15 Get Up Situps (45/25)
• 200 M run

12/12/14

• A. UNBROKEN Farmer Walks 40M max weight 3 attempts
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• B. AMRAP 12
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• 800 M run buy in then with time remaining...
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• 1-2-3-4-5-6... (rope climbs / strict pullups)
• 2-4-6-8-10-12... (deadlifts)3
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• ex:
• 1 rope climb / or 3 strict pullups
• 2 deadlifts (225/135)
• 2 rope climb / or 3 strict pullups
• 4 deadlifts (225/135)
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• **record total reps**

12/11/14

• A. Warmup with Empty Bar
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• 3 rounds
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• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
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• B. Single Arm DB/KB row 5-5-5-5-5 (per arm)
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• C. Chipper
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• 10 OHS (135/95)
• 14 Front Rack lunges (135/95)
• 20 Toes to Bar
• 24 pushups
• 100 Double Unders / lateral bar hops
• 24 pushups
• 20 Toes to Bar
• 14 Front Rack lunges (135/95)
• 10 OHS (135/95)

12/10/14 - "WE" Wednesdays

• A. 1600 M run for time
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• B. teams of 2 or 3
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• 4 rounds
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• 12 Power Snatch (135/95)
• 24 Pullups
• 30 Wall Balls (20/14)
• 500 M row
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• **one partner must be hanging from pullup bar at all times while the other performs reps, if that teammate drops they must switch working partners

12/09/14

• A. warmup 
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• 3 RNFT
• 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
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• B. Floor Press 5-5-5-5-5
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• C. 5 rounds
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• 5 Hang Power Clean (155/105)
• 5 Push Jerk (155/105)
• 10 Box Jump Overs (30"/24")

12/08/14 - "Nate"

• A. Romanian Deadlift 3-3-3-3-3
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• B. Nate 20 min AMRAP
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• 2 muscle ups / or 4 ring dips / or 8 box dips
• 4 HSPU / 4 modified
• 8 Amerinca KB Swings (70/53)

12/06/14

• AMRAP 25
• 
  
• 10 Box Jumps (24"/20")
• 15 Russian Swings (70/53)
• 100 M run

12/05/14

• A. Weighted Pushups 3-3-3-3-3
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• B. 5 rounds
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• 6 weighted box step ups (back rack 115/75#) (24"20")
• 12 OHS (115/75#)
• 18 Floor Press (115/75#)

12/04/14

• A. Clean and Jerk EMOM 8 min build up to 80% 
• 
  
• then 1 C&J E2MOM (every 2 minutes - 8 min) find 1RM for the day 
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• B. AMRAP 12
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• 1 Rope Climb / 3 strict pullups
• 3 Thrusters (135/95)
• 5 burpees
• 20 double unders / lateral bar hops

12/03/14 - "WE" Wednesday

• A. 1 Squat Snatch EMOM 8 min build up to 80%
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• then 1 Squat Snatch E2MOM (every 2 minutes - 8 min) find 1RM for the day
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• B. 7 rounds - teams of 2 or 3
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• 6 deadlifts (315/205)
• 12 Partner Hand Clapping Pushups
• 200 M run together

12/02/14 - Tabata work

• A. Strict Shoulder Press 3-3-3-3-3
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• B. Tabata work
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• 20 secs on, 10 secs off 8 times each movement before going on to the next movement. One min rest in between each movement.
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• Assault Air Bike cals
• Pullups
• KB American Swings (70/53)
• Air Squats
• Rowing (cals)
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• add total reps for each movement and record it during 1 min rest