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12/30/16 – "Rock & Rye"

Group Warm up 

Group Mobility 


Strength 

6×3 Bench press – Rest 1:30 between triples. 


WOD ( Workout of the Day ) 

"Rock & Rye" 

Teams of 2, alternate movements. 

20 minute AMRAP 

5 C2B 

10 Ring dips 

15 Thrusters (95/65lb)

*All workouts can be scaled on an individual basis. 

12/29/16 – "Rowing Kelly"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Rowing Kelly" 

5 rounds for time:

500m row 

30 Box jump (24/20")

30 Wall ball shots (20/14lb) 

*All workouts can be scaled on an individual basis. 

10/28/16 – "Diane"

Group Warm up 
Group Mobility 

Strength 
10 x 2 Sumo Deadlift – Rest 60 seconds after doubles.

WOD ( Workout of the Day ) 

"Diane" 

For time – 10 minute time cap. 

21 – 15 – 9 

Deadlifts (225/155lb) 

Handstand push ups 

*All workouts can be scaled on an individual basis. 

12/27/16 – "Downtown"

Group Warm up 

Group Mobility 


Strength 

Power snatch @ 60% of 1rm. EMOTM for 7 minutes perform 3 power snatch. 


WOD ( Workout of the Day ) 

"Downtown" 

5 rounds for time: 

10 Overhead squats (135/95lb) 

50 Double unders 

Lv. 2 (115/75lb) 

Lv. 3 (95/55lb) + 100 singles 

*All workouts can be scaled on an individual basis. 

12/26/16 – "Candy Cane"

Group Warm up 

Group Mobility 


Strength 

Back squat – 10 / 8 / 6 / 4 / 2 / 1 – After each set perform 5 – 12 GHD sit ups, Rest 2:00 after each set. 


WOD ( Workout of the Day ) 

"Candy Cane"

For time:

50 Calorie assault bike 

40 Front squats 135/95lb 

30 T2B

20 Push jerk 135/95lb 

10 Muscle ups – 10 pull ups + 10 Dips. 

*All workouts can be scaled on an individual basis. 

12/24/16 – "12 Days of Christmas"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"12 Days of Christmas" 

1 Muscle up ( Ring or Bar ) – scale to C2B pull up 

2 Thruster 

3 Push up 

4 Back squat 

5 Front squat 

6 Deadlift 

7 Push press 

8 Hang power clean 

9 wall ball shots (20/14lb) 

10 Box jump (24/20")

11 Double unders 

12 Front rack lunge ( 6R/6L) 

RX = 95/65lb 

Think of the song the Twelve Days of Christmas… Start with 1 Muscle up, then 2 thruster and 1 muscle up, then 3 push ups, 2 thruster and 1 muscle up. etc.. 

Merry Christmas and Happy Hannukah! 

12/23/16 – "The Brewery"

Group Warm up 
Group Mobility 

Strength 

15 minutes to find a heavy clean & jerk for the day – Rest as needed between attempts. 

WOD ( Workout of the Day ) 

"The Brewery" 

20 minute AMRAP – with a partner 

15 Clean & Jerk – power or full (135/95lb) 

Rest 60 seconds 

15 Clean & Jerk (155/110lb)

Rest 60 Seconds 

15 Clean & Jerk (185/130lb)

Rest 60 Seconds 

15 Clean & Jerk (225/155lb) 

Rest 60 Seconds 

AMRAP Clean & Jerk (245/170lb) 

*All workouts can be scaled on an individual basis. 

12/22/16 – "Cheesecake"

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Cheesecake" 

Every minute on the minute – EMOTM for 10. 

1. 15/12 calorie row

2. 15 Burpees 

Rest 3:00 

EMOTM – 10 

1. 200m shuttle run x10 laps 

2. 20 slam balls (40/20lb)

Rest 3:00 

EMOTM – 10 

1. 15/12 Assault bike calorie 

2. 15 American KB swing (70/53lb) 

*All workouts can be scaled on an individual basis. 

 

12/21/16 – "Isabel"

Group Warm up 

Group Mobility 


Strength 

8×2 Overhead squat – Rest 90 seconds. 

WOD ( Workout of the Day ) 

"Isabel" 

30 snatches for time – Squat or Power. (135/95lb)

*All workouts can be scaled on an individual basis. 

12/20/16 – "Do You Even Lift?"

Group Warm up 

Group Mobility 


Strength 

5×5 Push Press – Rest 2:00 between sets, build to a heavy 5! 

WOD ( Workout of the Day ) 

"Do You Even Lift?"

12 minute AMRAP 

2 Heavy Push Press 

5 Strict pull ups 

5 Strict HSPU 

Rest 3:00 

For Time: ( 12 minute time cap )

100 Air squats 

50 Shoulder to Overhead ( 135/95lb ) 

100 Air squats 

*All workouts can be scaled on an individual basis.