Monday – 12/27/21

by Anni | Dec 26, 2021

A: 10-minute EMOM (use same weight for all)
Clean and jerk complex:
Power clean + Front squat + Jerk

B: Front Squat 3×1 @85%

C: 4 rounds for time of:
8 Wall balls (20/14)
150m Row sprint

Sunday – 12/26/21

by Anni | Dec 24, 2021

Open Gym 9am to 11am

Friday – 12/24/21

by Anni | Dec 23, 2021

Drop in anytime between 9-11am to complete the Christmas WOD!

12 days of Christmas (completed like the song)

Round 1 = 1 Burpee

Round 2 = 2 Wall Balls + 1 Burpee

Round 3 = 3 Pull ups + 2 Wall Balls + 1 Burpee

Round 4 = 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee

Round 5 = 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee

Round 6 = 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee

Round 7 = 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee

Round 8 = 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee

Round 9 = 9 KB Sumo Deadlift Highpulls + 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee

Round 10 = 10 Cal Row + 9 KB Sumo Deadlift Highpulls + 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee

Round 11 = 11 KB Good Mornings + 10 Cal Row + 9 KB Sumo Deadlift Highpulls + 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee

Round 12 = 12 Sled Pulls ** + 11 KB Good Mornings + 10 Cal Row + 9 KB Sumo Deadlift Highpulls + 8 Box Jumps + 7 DB Push Presses (35s/25s) + 6 Knees to Elbows + 5 KB Swings + 4 DB Power Snatches (35/25) + 3 Pull ups + 2 Wall Balls + 1 Burpee

** Sled pulls (95/75) – to stop sign and back = 2 reps

Thursday – 12/23/21

by Anni | Dec 22, 2021

5000 meter row and mobility

Wednesday – 12/22/21

by Anni | Dec 21, 2021

Schedule note: On Friday 12/24, we will be doing the 12 Days of Christmas WOD open gym style — come in anytime between 9-11am. We will be closed Saturday.

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A: Back Squat 3×3 @ 80%

B: 12 minutes to find heavy 1 Power Clean + 2 Jerks

C: 2-min AMRAP of Sumo Deadlifts (155/125)