5 rounds for time

10 shoulder to overhead 115/75
10 kb swings 70/53
10 box jumps 24/20

Rest 1 minute between rounds.

Be prepared for Friday, it's going to a partner WOD and a rough one. You have all weekend to recover. 😳😁😱

12.2

AMRAP 10 minutes

30 snatches 75/45

30 snatches 135/75

30 snatches 165/100

As many as possible at 210/120

We will not be open Wednesday night or Thursday (all day) to celebrate the new year.
Thanks and have fun!

21-18-15-12-9-6-3

wall balls 20/14
burpees on to a plate
abmat sit ups

Ring push ups ladder
1 the first minute
2 the second minute
3 the third...
Until failure
Rest five minutes

Overhead squats 1/2 body weight ladder
1 the first minute
2 the second minute
3 the third minute
....
Until failure

Minute 0-10:00

10-8-6-4-2
Deadlift 155/115
Handstand push-ups

Minute 10:00-20:00
Even minute - 5 squat cleans 135/95
Odd minute - 50 double unders

Tomorrow, December 24th, we will do the 12 days of Christmas WOD. We will only be open for one class between 8 am and 10 am.  There will not be an afternoon class.  We look forward to seeing all of you there.

 If you have family in town, they are welcome to come workout with us.  Also, if your kids want to do this workout with us, they can.  We will write this workout for all ability levels.  Those of you that have done this workout know how fun it is.

20 minute AMRAP

every two minutes:
1 round of Cindy
max reps clean and jerk 135/95

Score: total reps of clean and jerk

Cindy:
5 pull ups
10 push ups
15 air squats

Hours

Gym hours for the holiday week:
Monday= 8-10 am 5-7 pm
Tuesday and Wednesday=regular hours
Thursday=closed
Friday=regular hours

1 rep max

Shoulder to overhead

Deadlift

3 Rounds For Reps:
1 Min: Wallwalks
1 Min: Box Jumps
1 Min: Sit-ups 
1 Min: Walking Lunges
1 Min: Double Unders 
1 Min: Rest

Party Cancelled

Okay--so I posted too early!! So many of us are going to be gone--our informal get-together on Friday would likely be a "party" of two. Ha! We will {instead} schedule a fun-filled "12 Days of Christmas" WOD to celebrate. Sorry and Merry Christmas!

10 minutes to complete

30-20-10
Kb swings 53/35
Hand release pushups

At the 10 minute mark

15-12-9
Thrusters 115/75
CTB pullups

Ring dip ladder
1 the first minute
2 the second minute
3 the third minute
Etc.

Until failure

Then

Hang clean ladder 3/4 body weight
1 the first minute
2 the second minute
3 the third minute
Etc.

Holiday Get-together

We will have an informal get-together at 7 pm Friday night at the City Offices.  Please come celebrate with us...bring your favorite treat: cookies, chip n dip, drink, cheese n crackers....whatever!

9-7-5

Deadlift 315/225
Box Jump 30"/24"
Wall Ball 20/15 to an 11'/10' target

There is a 7 minute time cap on this workout.  If you don't finish in less than seven minutes, there is a 50 burpee penalty.

Run 1000 meters
30 dips
30 sumo deadlift high pulls 75/55
30 handstand push-ups
30 power snatch 75/55
30 burpees
30 pullups
30 thrusters 75/55

#iloveibuprofen

50 double unders
12 pull ups
16 weighted walking lunges 45/25#
60 second weighted plank hold

5 rounds

21-15-9
Deadlifts 225/185
Toes to bar

Run 400 m after each couplet

EMOM 21 minutes

1st minute - 5 power cleans 115/75 (if you can handle 135/95, then do that weight)
2nd minute - 10 pull-ups
3rd minute - 30 double unders

Repeat until time expires, or you do.....

10 burpee pull ups
10 back squats 135/95
10 box jumps 24/20

4 rounds

"Fran"

21-15-9

Thrusters 95/65
Pullups

10 Box jumps 24/20
20 Wall balls 20/15
30 Alternating snatches 50/35
3 Wall walks

4 rounds

15 minutes to a one rep max squat clean

Then

20 toes to bar
20 front squats 95/65
20 burpees
50 double unders
20 burpees
20 front squats 95/65
20 toes to bar

50 air squats
7 CTB pullups
7 ring dips
10 hang cleans 95/65

3 rounds for time