As you guys know, we are only open for one workout tomorrow.  We'll see you there at 10 am.  I wrote this workout for teams of 3, so make sure you have two other people to workout with.

2016

150 knees to elbows
150 KB Swings 53/35
150 wall balls 20/15
150 push ups
1000 yard row
150 pull ups
150 squats with empty bar
116 box jumps 24"

Only one partner can work at a time.

15 Thrusters 115/75
15 T2B
3 rope climbs
12 Thrusters
12 T2B
2 Rope climbs
9 Thrusters
9 T2B
1 Rope climb

5 DB hang squat snatch left arm 50/35
5 CTB pullups
5 DB hang squat snatch right arm 50/35
5 CTB pullups

4 rounds for time.

10 sumo deadlift high pulls 95/65
10 wall balls 20/15

10 rounds

Gym schedule for this week:
Monday
5-6 a.m.
8-10 a.m.
5-7 p.m.

Tuesday
5-6 a.m.
5-7 p.m.

Wednesday
5-6 a.m.
8-10 a.m.
5-7 p.m.

Thursday
10 a.m. Special New Year's WOD!!

Friday
Closed!
Happy New Year
54 days to the Open!!

Merry Christmas everyone!!!

It's time for our annual 12 days of Christmas WOD.  It's always fun.  The gym will be open at 8:00 am.  We will be closed Christmas Eve evening, and Christmas Day.  If you have family in town, and they'd like to come workout, please invite them.  We'd love to spread some Christmas cheer!!!

12 Days of Christmas.

1 - Dead lift
2 - Front Squat
3 - Push Press
4 - Hang Power Clean
5 - Hand release push ups
6 - Pull ups
7 - Walking lunges
8 - KB Swings 70/53
9 - Situps
10 - Double Unders
11 - Wall balls 20/15
12 - Power Snatch

RX is 95/65 for all the weighted movements.  RX + is 115/75.

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I'd like to take just a minute to thank all of you guys who've made this gym possible.  We enjoy all of you so much.  Thanks for coming in, and letting us help you meet your fitness goals.  You guys are awesome.

50 double unders
40 shoulder to overhead 115/75
30 weighted walking lunges 45/25
20 hand release push ups
30 weighted walking lunges 45/25
40 shoulder to overhead 115/75
50 double unders

1 round for time.

0-4:00 AMRAP

25 calorie row
25 wall balls

rest until 5:00
5:00-9:00

25 dead lifts 185/135
25 wall balls

rest until 10:00
10:00-14:00

25 burpee box jumps
25 wall balls

rest until 15:00
15:00-19:00

25 calorie row
25 deadlifts
25 burpee box jumps
25 wall balls

Each of these are scored separately.  There should be a score for each portion.  Have fun!!!

Gym hours for the week:
Monday-Wednesday=regular hours
Thursday=8 a.m. class only--Twelve Days of Christmas celebration work out!
Friday & Saturday=closed

Merry Christmas!!!

2 rounds for time

30 overhead squats 95/65
20 burpees
10 CTB pullups

Sorry. .. gym is not opening tonight. We'll try to open tomorrow.

“Skittles”

Red 4 Chest to bar

Green 4 HSPU

Yellow 10 Wallball 20/15

Orange 10 Box jumps 24/20

Purple 5 Deadlifts 225/185

Draw the same color twice:five burpee penalty

Bring your own bag of skittles, draw until the bag is empty.
Your choice to eat then or not.

Alright guys, we are hoping to do the skittles workout on Friday. Plan on bringing a bag of skittles to the gym when you show up Friday.

Annie

50-40-30-20-10
Sit-ups
Double unders

Deadlift
3@ 60%
3@ 70%
2@ 80%
2@ 90%
1@ 95%

4 rounds
10 box jumps 30/24
20 ghd sit ups

30 minute AMRAP with a partner

25 hang power cleans (130/85)
*partner holds hang position

25 thrusters (130/85)
*partner holds front rack

25 burpees over partner

25 toes to bar
*partner hangs from rig

25 handstand push ups
*partner holds handstand

25 calorie row

front squat
5@60%
5@70%
3@80%
3@90%
1@95+%

then....

"Ricky" (almost)
AMRAP 20 minutes
10 pull ups
5 dumbbell deadlifts 50/40
8 push press 135/95

10-9-8-7-6-5-4-3-2-1
overhead squats 95/65
box jumps 24/20
after each round perform one rope climb

12 burpees
9 kettlebell swings 62/53
15 sit ups

5 rounds

back squat
5 @ 65%
5 @ 75%
5@ 85 %
5+ @ 90%
(as many reps as possible @ 90%!)

then

7 minute AMRAP
3-6-9-12-15. . . .
shoulder to overhead (115/75)
pull ups

Every 30 seconds for 5 minutes (10 rounds)
3 touch and go power cleans at 60% of your 1-Rep Max

Then....

7 rounds

35 double unders
1 squat clean 135/95 (or heavier if you wish)

*you get one attempt at the squat clean, if you miss, move one to the next round
*score total weight of squat cleans AND time to complete 7 rounds

Example: If you lifted 100 pounds six times (one missed lift) and completed the total workout in 8:21, your score would be 600 pounds and 8:21.

21-18-15

Wall balls 20/15
Box jump over

Rest 1 minute

15-12-9

Wall balls
Box jump overs

Rest 1 minute

9-6-3

Wall balls
Box jump overs

3-3-3
squat clean
These are touch and go,if you drop the bar then go down in weight. Find a 3 rep max.


50 pullups
40 kettlebell swings 53/35
30 calorie row
20 toes to bar
10 push ups

1 round

4 rounds
10 clean and jerk 135/95#
25 wall balls 20/15#