12/19/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

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

DecemberCOOL Board

***Make some goals for yourself for December

– Rachel – 200# Back Squat
– Courtney – 265# Deadlift
– Sonny – 1st Bar Muscle Up!
– Jason W. – 1st Bar Muscle Up!
– Jodi – 115# Push Press
– Erik – 215# Push Press
– Dana – 265# Back Squat
– V. – 145# Push Press
– Joe R. – 225# Clean & Jerk
– Troy – 205# Clean & Jerk
– Steph – 140# Clean & Jerk
– Sean W. – 305# Clean & Jerk
– Rachel – 135# Clean & Jerk
– Jess F. – 180# Clean & Jerk
– Katie M. – 125# Clean & Jerk
– Erik – 215# Clean & Jerk
– Troy – 145# Hang Squat Snatch
– Riley – 185# Hang Squat Snatch
– Justin E. – 245# Hang Squat Snatch
– Justice – 110# Hang Squat Snatch
– Justice – 145# Split Jerk
– Jim N. – 180# Clean and Jerk
– Evan – 1st Bar Muscle Up
– Nick A. 400# Deadlift
– Todd N. – 180# Clean
– Todd N. – 210# Front Squat
– Angie M. – 205# Power Clean
– Austin – 240# Snatch
– Troy – 155# Snatch
– Sonny – 155# Snatch
– Kayla – 80# Snatch
– Adora – 95# Snatch
– Riley – 200# Snatch
– Justin E. – 255# Snatch
– Jeff E. – 220# Snatch

 

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