Wednesday December 24, 2014

OPEN GYM 12:00-5:00

Tuesday December 23, 2014

WOD

A. "CrossFit Total" in 40 Min
     Max Squat
     Max Press
     Max Deadlift

B. Row 500M

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Holiday Hours (NO MORNINGS)
Mon Dec 22, 12-3pm open gym, regular classes 3-7pm
Tues Dec 23, 12-3pm open gym, regular classes 3-7pm
Wed Dec 24,12-5pm open gym
Thrus Dec 25, closed Merry Christmas! 
Fri Dec 26, open gym 12-3pm
Sat Dec 27, 9:30 Class

Monday Decemaber 22, 2014

WOD

A. Bear Complex 1-1-1-1-1
     Power Clean, 
     Front Squat, 
     Push Press, 
     Back Squat, 
     Push Press

B. "TABATA"
     Box Jump
     Push-Up
     Russian KBS
     Wall Ball

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Holiday Hours: 
Mon Dec 22, 12-3pm open gym, regular classes 3-7pm
Tues Dec 23, 12-3pm open gym, regular classes 3-7pm
Wed Dec 24,12-5pm open gym
Thrus Dec 25, closed Merry Christmas! 
Fri Dec 26, open gym 12-3pm
Sat Dec 27, 9:30 Class

Friday December 19, 2014

WOD

A. Back Squat Bodyweight Max Repsx3

B. 10 Minute AMRAP
      3 Burpee Box Jump over 20/24"
      5 C2B
      7 Deadlift 75/110kg

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Thursday December 18, 2014

WOD

A. Gymnastics

B. 2 Rounds for reps:
    1 Min Thruster 35/50kg
    1 Min Rest
    1 Min Snatch 35/50kg
    1 Min Rest
    1 Min Front Squat 35/50kg
    1 Min Rest 
    1 Min OHS 35/50kg
    1 Min Rest
    
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Wednesday December 17, 2014

WOD

A. Hang Power Snatch 3-3-3-3-3 static

B. 5 Min Double/Tripple Under Practice

B. For Time:
    30-20-10
    Alt DB Snatch 35/55lb
    Ring Dip
    T2B
    Box Jumps 20/24"
    
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Tuesday December 16, 2014

WOD

A. Deadlift 65%x3 EMOM 10 Min

B. 3 Sets Max Strict Pull-Ups
    2 Sets Max Kipping Pull-Ups

C. 5 Rounds ForTime:
     10 Hang Clean 45/60kg
     15 Wall Ball

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Monday December 15, 2014

WOD

A. Squat Clean Thruster + Thruster

B. 7 Thrusters + 3 Burpees EMOM 5 Min

C. 15 Minute AMRAP
     40 Squats
     30 KBS 1/1.5p
     20 Push-Up
     10 Pull-Up
     
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