12/9/19

Work up to a 3 Rep Max Snatch
*You can drop and reset quickly between reps

Then…….

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
5 Ground-to-Shoulder with Sandbag (150/100)
10 Handstand Push Ups
15 Weighted Sit-Ups, Weight touches floor behind head and floor in front of feet (25/15)
50 Double Unders 

*If you can complete 5 rounds under 15 min., then it is For Time

December “Cool” Board

***Make some goals for yourself for December

– Alex – 215# Bench Press
– Scott – 245# Power Clean

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12/6/19

OPEN GYM SUNDAY 10-11AM

Black/Blue/Grey WOD

As Many Rounds As Possible in 20 Minutes of:
5 Clean & Jerks (185/125) (155/105) (115/75) (75/45) (45/35)
5/3 Ring Muscle-Ups (5/3 Bar MU’s) (5 Pull-Ups AND 5 Ring Dips) (both with Bands) (Ring Rows, Hands on Box)
*The goal is to find a weight and a number of reps for MU’s (PU’s & Dips) that you can continue each movement On the Minute for As Long As Possible

December “Cool” Board

***Make some goals for yourself for December
– Alex – 215# Bench Press
– Scott – 245# Power Clean

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12/4/19

Black/Blue/Grey WOD

4 Rounds Starting Every 5:00 Complete:
25/20 Calorie Row (guys/girls)
4 x 80′ Shuttle Run
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
1 Rope Climb (3 Progressions)
Score = Fastest AND Slowest Round Added Together

December “Cool” Board

***Make some goals for yourself for December 

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12/3/19


Every 3 Minute Complete 5 Push Press for 5 Sets
*No Racks, weight comes from the floor

Then……..

Black/Blue/Grey WOD

For Time:
20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
Walking Lunges Holding KB in Front Rack (70/53) (53/35) (35/26) (26/18)
Hand Release Push Ups (from Knees)
*20 Minute Time Cap

December “Cool” Board

***Make some goals for yourself for December 

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12/2/19

Every 3 Minute Complete the Following Complex for 5 Sets:
1 Snatch Balance + 2 Overhead Squats

Then……..

Black/Blue/Grey WOD

As Many Rounds As Possible in 12 Minutes of:
6 DBell Clean & Jerks (50/35)
12 Toes-to-Bar
6 DBell Clean & Jerks (50/35)
6/4 Bar Muscle-Ups

December “Cool” Board
***Make some goals for yourself for December 

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11/29/19

THANKSGIVING SCHEDULE:
Wednesday: Normal Classes
Thursday: CLOSED, Happy Thanksgiving
Friday: Open 8:30-10:00AM
Saturday: Open 8:30-10AM
Sunday: Open Gym 10-11AM

November “Cool” Board
***Make some goals for yourself for November
– Amanda – 120# Clean & Jerk
– Bud – 135# 5 Rep Overhead Squat
– Alex – 200# Snatch
– Marc – 90# 5 Rep Overhead Squat
– Bryan – 175# Clean & Jerk
– Justice – 155th Place 16-17 Girls CF Games Open
– Atlas – 15″ Box Jump
– Nick F. – 1st Legless Rope Climb
– Marc – 130# Power Snatch

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11/27/19

THANKSGIVING SCHEDULE:
Wednesday: Normal Classes
Thursday: CLOSED, Happy Thanksgiving
Friday: Open 8:30-10:00AM
Saturday: Open 8:30-10AM
Sunday: Open Gym 10-11AM

Every Minute On the Minute for 10 Minutes:
Odd Minute – 5 Bench Press
Even Minute – 5 Seated Box Jumps

Then……..

Black/Blue/Grey WOD

For Time: 50/35 Calorie Bike (guys/girls)
50 KB Swings (70/53) (53/35) (35/26) (26/18)
*You can partition the reps however you want to, just complete 50 reps of each as quick as possible

November “Cool” Board
***Make some goals for yourself for November
– Amanda – 120# Clean & Jerk
– Bud – 135# 5 Rep Overhead Squat
– Alex – 200# Snatch
– Marc – 90# 5 Rep Overhead Squat
– Bryan – 175# Clean & Jerk
– Justice – 155th Place 16-17 Girls CF Games Open
– Atlas – 15″ Box Jump
– Nick F. – 1st Legless Rope Climb
– Marc – 130# Power Snatch

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11/26/19

Every Minute On the Minute Complete 1 Power Snatch for 11 Sets Then…….. Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 1 Legless Rope Climb (1 Rope Climb) (3 Progressions) 5 Thrusters (135/85) (95/65) (65/45) (45/35) 50 Double Unders (25 DU’s) (100 Singles) (50 Singles) November “Cool” Board ***Make some goals for yourself for November – Amanda – 120# Clean & Jerk – Bud – 135# 5 Rep Overhead Squat – Alex – 200# Snatch – Marc – 90# 5 Rep Overhead Squat – Bryan – 175# Clean & Jerk – Justice – 155th Place 16-17 Girls CF Games Open – Atlas – 15″ Box Jump
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