12/20/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

12 Days of Christmas

Done like the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, …

1 Power Snatch (95/65)
2 Ring Dips
3 Burpees
4 Pull-Ups
5 Toes-to-Bar
6 Push Ups
7 Air Squats
8 Jumping Lunges
9 Box Jumps (20″)
10 Wall Balls (20/14)
11 Kettle Bell Swings (53/35)
12 Thrusters (95/65)

OR

1 Muscle Up
2 Clean and Jerks (225/135)
3 Box Jumps (30/24)
4 DB Snatches (50/30)
5 Burpees over the bar
6 Pistols
7 KB Swings (70/53)
8 Wallballs (20/14)
9 Pull-Ups
10 Handstand Pushups
11 Toes-to-bar
12 Front Squats (225/135)

*Can put a 15 or 20 minute time cap on either workout if needed

December “COOL” Board

***Make some goals for yourself for December

– Dan – 405# Deadlift
– V. – 130# Squat Clean
– Erik – 205# Push Press
– Nicole – 155# Push Press
– Shelley – 120# Push Press
– Annette – 121# Push Press
– Pete – 185# Push Press
– V. – 130# Push Press
– Justice – 85# Push Press
– Kelsey – 85# Push Press
– Chrissi – 165# x 4 Back Squat
– Shelly – 101# Hang Snatch
– Wes – 150# Hang Snatch
– Dana – 260# Back Squat
– Angie M. – 130# Hang Snatch
– Kacey – 100# Hang Snatch
– Nick B. – 185# Snatch
– Ben – 190# Snatch
– Kira – 135# Thruster
– Jim N. – 160# Thruster
– Annette – 125# Thruster
– Meghan – 140# Thruster
– Jess – 140# Thruster
– Ben – 235# Thruster
– Angie M. – 160# Thruster
– Rebecca – 1st Pegboard Climb to the top
– Natalie – 1st Pegboard Climb
– Abbie – 1st Pegboard Climb
– Jess – 1st Pegboard Climb
– Chris M. – 305# Front Squat
– Austin – 305# Front Squat
– Jess – 180# Front Squat
– Leann – 205# Back Squat
– Angie M. – 210# Front Squat
– Kelli – 1st Pull Up!
– Andrew D. – 265# Front Squat
– Jim N. – 190# Power Clean
– Cassie P. – 125# Front Squat
– Shelly – 102# Squat Snatch
– Steph – 125# Front Squat
– Heather – 125# Front Squat
– Dana – 225# Front Squat
– Sean B. – 305# Hang Power Clean
– Kira – 155# x 3 Hang Power Clean
– V. – 100 Consecutive Double Unders

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