Month: December 2017

Group Warm up 

Group Mobility 

Please join us at 10:00am for a fun holiday workout! As always there will be plenty of scaling options. 

Group Warm up 

Group Mobility 

Strength 

5×3 Touch and go power snatch – rest 90 seconds between triples. Work on efficient barbell cycling as the weight increases.

WOD ( Workout of the Day ) 

"Isabel" – 8 minute time cap. 

30 Power snatches for time 

Rx – 135/95lb 

Level 2 – 115/80lb 

Level 3 – 95/65lb 

Group Warm up 

Group Mobility 

"Concept 2 Murph" 

1600m ski 

-Then- 

20 rounds of : 5 pull ups, 10 push ups and 15 air squats. 

-Then- 

1600m row 

RX+ Solo and with a 20/10lb vest. 

RX – Solo 

Level 2 – Partner variation of the workout. 

Group Warm up 

Group Mobility 

Strength

Deadlift 5×5 – Rest 2/3 minutes between sets. Build to something that is manageable to hit for multiple sets. Focus on keeping the bar as close as possible to the body throughout the whole lift. 

WOD ( Workout of the Day ) 

"Mittens" 

3 rounds for time: 

60 Double unders 

30 Kettlebell swings – American (53/35lbs) 

20 Kettlebell single arm overhead walking lunges – (53/35lb) 

RX+ 70/53lbs 

Group Warm up 

Group Mobility 

Strength

10×2 Strict press @ 65-70% – rest 60 seconds after each double. Focus on moving the bar as quick as possible while maintaining good form.

WOD ( Workout of the Day ) 

"Carolers" 

In a team of 2, complete the following for time: 

50 / 40 / 30 / 20 / 10 

Calorie row 

Dumbbell Clean & jerk (50/35lb) 

Box jumps and step down (24/20") 

Group Warm up 

Group Mobility 

Strength 

6×3 Back squat. Start @ 55% and build to a heavy 3 – Rest 2 minutes between sets.

WOD ( Workout of the Day ) 

"Mistletoe" 

12 minute AMRAP of: 

100 Wall ball shots (20/14lb) 

100 Double unders 

20 Ring muscle ups / 20 burpee pull ups 

EXTRA: 5×5 GHD raises – Rest 60 seconds. 

Group Warm up

Group Mobility 

"Santa's workshop" 

**40 minute time cap! 

In a team of two complete the following. 

2000m Ski or row 

500 Double unders 

300 Wall ball shots (20/14lb) 

100 GHD sit ups 

75 Pull ups 

50 Handstand push ups 

Group Warm up 

Group Mobility 

Strength 

Every minute on the minute, for 12 minutes – 1 power clean. Add weight each minute. Focus on catching the bar high as possible! 

WOD ( Workout of the Day ) 

"Stocking stuffer" 

3 rounds for total reps of: 

1:00 Max effort ring dips 

2:00 Max effort front rack lunges (115/75lb) 

*Rest 2 minutes after each round. 

Group Warm up 

Group Mobility 

"Chestnuts" 

For time: 

750m row 

50 Sumo deadlift high pull (105/75lb) 

1500m row 

50 Sumo deadlift high pull (105/75lb) 

750m row 

*All workouts can be scaled on an individual basis. 

Group Warm up 

Group Mobility 

Strength 

5×3 Push jerk – rest 1:30 – 2:00 minutes between triples. Build to a heavy 3 for the day!

*Barbell comes for a rack. 

WOD ( Workout of the Day ) 

"Gingerbread man" 

Every minute on the minute, for 12 minutes. 

1. 10 Power clean & push jerk (95/65lb) Level 2 (75/55lb) 

2. 12 Toe to bar 

3. 10 burpees

4. 12 Box jumps (24/20") 

RX+ complete 16 minutes of work / 4 rounds.