12/21/16

*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
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
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
8 Wallballs
9 Pull-Ups
10 Handstand Pushups
11 Toes-to-bar
12 Front Squats (225/135)

December “COOL” Board

***Make some goals for yourself for December

–  Dustin – 300# Front Squat
–  Dustin – 185# Snatch
–  Leann – 160# Overhead Squat
–  Angie P. – 140# Thruster
–  Jacque – 120# Thruster
–  Tempestt – 120# Thruster
–  Pete – 195# Thruster
–  Jess – 135# Thruster
–  Adora – 115# Thruster
–  Wes – 190# Thruster
–  Kira – 110# Squat Snatch
–  Amy – 225# Deadlift
–  Dan – 400# Deadlift
–  Angela – 145# Deadlift
–  Dustin – 415# Deadlift
–  Blake – 335# Deadlift
–  Kati N. – 340# Deadlift
–  Jen – 205# Deadlift
–  Jenny – 237.5# Deadlift
–  Kristina – 135# Deadlift
–  Wes – 410# Deadlift
–  V. – 215# Deadlift
–  Dana – 310# Deadlift
–  Justice – 152.5# Deadlift
–  Brent 455# Deadlift
–  Jodi P. – 210# Deadlift
–  Erik – 325# Deadlift
–  Michelle – 240# Deadlift
–  Nick F. – 200# Bench Press
–  Angie P. – 1st Handstand Hold!
–  Christina – 170# Deadlift
–  Ayah – 160# Deadlift
–  Ben – 100 Consecutive Double Unders
–  Justice – 65# Clean & Jerk
–  Justice – 15 Consecutive Pull Ups
–  Steve H. – 210# Clean & Jerk
–  Jessie – 100# Clean & Jerk
–  Dan – 215# Clean & Jerk
–  Kevin P. – 225# Clean & Jerk
–  Tempestt – 150# Clean & Jerk
–  Jon – 295# Clean & Jerk
–  V. – 115# Clean & Jerk
–  Jodi P. – 105# Clean
–  Howard – 135# Clean & Jerk
–  Kira – 1st Bar Muscle Up!
–  Kevin P. – 240# Power Clean
–  Amy – 90# Hang Snatch
–  Scott – 150# Hang Snatch

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