WOD

December 13, 2017

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Christmas Party this Saturday, December 16th. RSVP by today!

15.5
27-21-15-9
Calorie Row
Thruster (95/65)

This is a great workout to test your conditioning and even some strategy.   The purpose of programming this is to have ALL of us see how we pace this and push through on it with some of the larger sets of thrusters and what type of cal/hr we are going to be looking to pull.

Each of the efforts should feel similar in pacing and ...

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December 12, 2017

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Push Jerk + Split Jerk
 1-1-1-1-1-1-1

Heavy day for the week!  Warm up well for this one with lead in sets.  Goal should be no more than 1 failure throughout any of the work sets.  Stay consistent with foot position as well as receiving the bar with elbows locked out.  Let this dictate the loading on the barbell.

Post Work
3 Rounds

15 V Sit-ups
10 Barbell Row (choose load)
*rest ...

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December 11, 2017

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Christmas Party this Saturday night at 6pm. Be sure to RSVP by Wednesday!!

21-18-15-12-9-6-3
DB Snatch (50/35)
Bike Cal

Goal: Sub 15 min

Descending reps here so see if you can build in your pace.  If you are strong on the bike push the pace here.  If these movements are outside your wheelhouse fight to find a pace that you can keep and build upon as you move into the lower rep ranges.  Snatches are alternating arms.

Midline:

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December 9, 2017

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8am-10am: Open Gym
10am: Group WOD

Teams of 2
5 Rounds
3 Sync Bear Complex (185/125) (power clean, front squat, shoulder to overhead, back squat, shoulder to overhead)
50 Double Unders (each. both can work at the same time)
100′ Buddy Carry (each person)

Goal: Just get it done

Some fun work with synchronized movements as well as some individual and teamwork.  Bear complex should ultimately be something that you are super comfortable with in going from overhead to the back rack ...

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December 8, 2017

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Today is the day to get your “Adopt a Child For Christmas” gifts in to the gym. PLEASE let me know if you were unable to get a gift and I will make arrangements. Thank you again!

Clean and Jerk
Find 1 RM for the day

Then –

Gymnastics WOD
EMOM 5 min
2 Rope Climb + 5 Strict Ring Dip

*DON’T FORGET LEG PROTECTION FOR THE ROPE

This work is to be done in the same minute.  If the rope climb is ...

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December 7, 2017

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REMINDER…All “Adopt a Child For Christmas” gifts need to be delivered to the gym by Friday, December 8th!

For Time:
100 Calorie Bike

Directly into…

500m Row for time

Post Work
Easy walk/bike/row 5:00
Roll/Smash quads/lats/calves

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December 6, 2017

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2 MORE DAYS to get your “Adopt a Child” gifts in. Please be sure to get them in by this Friday, December 8th.

AMRAP 12 min
50′ Front Rack Walking Lunge (135/95)
15 Bar Facing Burpee
10 T2B

Goal: 4+ rounds

Simple one that is going to have you wanting to take some breaks on the front rack lunge.  My suggestion would be to do this intentionally on the first round.  The burpees are something you can always keep moving on and the ...

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December 5, 2017

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REMINDER…If you are participating in the “Adopt A Child” this Christmas, please have all gifts wrapped and delivered to the gym by Friday, December 8th. Thank you again!

For Time:
50 Deadlift (135/95)
40 Push Jerk
30 Front Squat
20 Power Snatch
10 OHS

Goal: Sub 15 min

All barbell here.  These workouts are either straight up wheelhouse or definitely not.  Regardless your sets should allow you to keep moving and not go past that threshold of intensity that will have you wiped ...

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December 4, 2017

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REMINDERS
1. Our Ugly Sweater Christmas Party is Saturday, December 16th at 6pm. We’ll provide the meat, beans, buns and non-alcoholic beverages you provide a side or desert and beverage of choice. We will also be doing a White Elephant Gift Exchange max $20. PLEASE RSVP on our FB event page or on the whiteboard at the gym. We want to make sure we have enough food of all.

2. Adopt A Child gifts will be delivered this Saturday! Please bring ...

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December 2, 2017

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8am-10am: Open Gym
10am: Group WOD

Teams of 2
Couplet 1:
30 Deadlift (225/155)
Cal Assault Bike (30/25)
Couplet 2:
20 Front Squat (155/105)
20 Box Jump Over (30/24)
Couplet 3:
10 Snatch (135/95)
100 Double Under

Goal: Sub 20 min

Teams of 2 work alternating the entire couplet.  “I go, you go” for format so you can push the pace on each one of these.  Suggestion, just go for it and have some fun with this one.  Don’t over think ...

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