WOD

Wednesday, January 2, 2019

Snatch OTM
15 x 1

Snatch Pulls
3 x 2

Back Squat
1RM for the day

Monday, December 31, 2018

“Filthy Fifty”

For time:
50 Box jump
50 Jumping pull-ups
50 American Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

*Compare to Aug 20/18 or Nov 18/17

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Sunday, December 30, 2018

2 Push Press + 1 Jerk
5 sets

EMOM 20 min
Min 1 12 Cal row
Min 2 3 Lengths Prowler Push
Min 3 12 C2B
Min 4 12 ALT SL Squat
Min 5 HS Plate Walk

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Saturday, December 29, 2018

Happy Birthday Bench for Coach Jason
5 x 3

Skull Crushers
3 sets x 12 Reps
With chains if you’re bad ass and/or sport a beard.

Choose your adventure:

5 Rounds, AMRAP in 1:00
16 Alternating Sledgehammer Swings
Max Reps Sandbag or D. Ball Loads
Rest

OR

AMRAP in 12 Minutes:
5 Sandbag to Shoulder
10 Push Ups
15 Squats

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Merry Christmas to everyone! . Santa’s pulling out all the stops this year and all the gifts of swoleness. Enjoy the time with friends, family and food and fun. . . Here’s 200lb sandbag loading for sets of 45 seconds for your holiday spirit. Santa may need some cookies and milk later. . . Lastly, it’s a time of year to reflect on the previous year on the high’s and low’s and begin to forecast for next year and your outcomes. Keep working and finish the year strong! . . Thank you to all of you and our connection here on social. . Wishing all of you an awesome Christmas! . .?Trans Siberian Orchestras Xmas . . #christmas #xmas #holiday #2018 #family #friends #santa #food #foodie #fun #love #laugh #strength #power #gains #athlete #instagood #instadaily #picoftheday #vid #legs #training #gym #workout #bodybuilding #powerlifting #fitness #health #followme

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Friday, December 28, 2018

Snatch off Blocks Complex

1 1/4 Back Squat
5 x 5

4 Rounds
3 Lengths Sled Drag
15 Russian KB Swings

Thursday, December 27, 2018

In Teams of 3, AMRAP in 15min
3 Power Cleans
6 Burpees
20 DUs

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Monday, December 24, 2018

Merry Christmas Eve CFE!

AMRAP in 4 minutes of:
Row

Rest

AMRAP in 4 minutes of:
4 C2B Pull Ups
4 D-Ball to Shoulder

Rest

AMRAP in 4 minutes of:
3 DB Power Snatch
4 Alt Reverse Lunge
R & L

Rest

AMRAP in 4 minutes of:
4 HR Push Ups
8 Box Jumps/Step down

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Sunday, December 23, 2018

2 Postion Power Clean + Jerk
6 x

AMRAP in 12:
20 American KB Swing
30 Squats
40 DU’s

*Holiday Schedule from December 24th to January 3rd is on Mindbody.
Desktop: MindBody
App: get.mndbdy.ly/s1ud/bBVfWZhv3s

Saturday, December 22, 2018

“12 Days of Christmas”
1 200m Run/Row
2 Power Snatch
3 Thrusters
4 Bar Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Russian Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead
12 Man-Makers

Courtesy of CF Invictus ( modified )

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Run or Row
2 – 2 Snatches + 1 Run or Row
3 – 3 Thrusters + 2 Snatches + 1 Run or Row
4 – 4 Muscle-Ups + 3 Thrusters + 2 Snatches + 1 Run or Row
. . . and so on.

December 24 to January 1st Holiday Hours listed here.

Friday, December 21, 2018

Clean off Blocks Complex

1 1/4 Back Squats
5 X 6

Death March
4 X 12