WOD 2019

Tuesday – 191231

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD “New Year’s Eve WOD” For time: 31 Deadlifts

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Monday – 191230

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 2 minutes for 14 minutes (7 sets),

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Saturday – 191228

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD Teams of 2, alternate complete rounds to complete

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Friday – 191227

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 3 minutes for 15 minutes (5

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Thursday – 191226

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Handstand Walk Drills (10 minutes) 1) 12″

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Tuesday – 191224

ANNOUNCEMENTS Holiday Schedule Update: Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD

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Monday – 191223

ANNOUNCEMENTS Holiday Schedule Update: Tuesday, December 24th – 9am ONLY (12 Days of Christmas WOD) Wednesday, December 25th – CLOSED FOR CHRISTMAS Tuesday, December 31st

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Saturday – 191221

WOD For time: 50 Pull Ups 75 Wall Ball Shots (20/14) 30 Chest-to-Bar Pull Ups 50 Wall Ball Shots (20/14) 10 Bar Muscle Ups 25

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Friday – 191220

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Clean + Front Squat + Full Clean – increase load as possible – WOD

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Monday – 191216

SWOD Every minute on the minute for 10 minutes: Hang Power Snatch x 5 reps – use same weight for all sets – WOD For

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Saturday – 191214

WOD In teams of 2 complete the following for time: 50 Calorie Bike or Row 10 Thrusters (95/65) 40 Calorie Bike or Row 20 Thrusters

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Wednesday – 191211

SWOD Every 4 minutes for 16 minutes (4 sets), complete: Axle-bar Deadlift x 4 reps @ 20X5 – AHAP Kayak Special x 16 reps Reverse

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Tuesday – 191210

All this week until the Christmas Party we are collecting cold weather gear to be donated on Saturday. If you have anything to spare, please

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Monday – 191209

SWOD 4 sets of: Overhead Press x 5 reps – start at 50% of your 1rm and increase each set – perform 25 Band Pull

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Friday – 191206

SWOD Every 4 minutes for 20 minutes (5 sets), complete each round for time: Row 250m 3 Shuttle Sprints (10-ft, 20-ft, 30-ft out and back)

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Wednesday – 191204

SWOD Every 2 minutes for 10 minutes (5 sets), complete: Power Snatch + Overhead Squat + Full Snatch – increase load as possible – WOD

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Monday – 191202

SWOD Strict Handstand Push Up Drills 1) Seated Strict DB Press Negatives – 3 x 3 reps @ 31X1 2) Box Handstand Push Ups –

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Tuesday – 191126

  ANNOUNCEMENTS Schedule Update: Wednesday – 5:30am CF, 8:15am BURN, 9:00am CF, 5:30pm CF (Annual 5k in CF classes) Thursday – Closed Friday – 8:15am

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Monday – 191125

ANNOUNCEMENTS Schedule Update: Wednesday – 5:30am CF, 8:15am BURN, 9:00am CF, 5:30pm CF (Annual 5k in CF classes) Thursday – Closed Friday – 8:15am BURN,

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Saturday – 191123

WOD 2 rounds for time of: 30 Thrusters (95/65) 20 Lateral Burpees over the bar 30 Thrusters (95/65) – rest exactly 2 minutes –

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Friday – 191122

SWOD 5 sets of: Deadlift x 3 reps – increasing each set Copenhagen Plank x 20-30 seconds/side – rest 2 minutes – WOD For time

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Wednesday – 191120

SWOD 9 sets of: 1-2-3-4-5-4-3-2-1 of Overhead Press – AHAP across 5 Ring Rows Note: Perform movements back to back with no rest between sets.

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Tuesday – 191119

SWOD Every 2 minutes for 14 minutes (7 sets), complete: Overhead Squat x 5-5-3-1-3-3-3 Note: Increase load each set. The 5-5-3-1 are intended to be

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Saturday – 191116

WOD Teams of 2, alternate movements to complete as many reps as possible in 30 minutes of: 15 Wall Ball Shots (20/14) 10 Handstand Push

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