Class Times: 8:30,9:30,10:30

Come join us for an awesome WOD

WOD

21-18-15-12-9-6-3
-Deadlifts (155,105)
-Weighted Lunges (35,25)(each leg)
-GHD Sit-ups
-1 Rope Climb after each round

WOD

3 Rounds:
5 min AMRAP:
-10 Box Jumps (24,20)
-10 Wallballs (20,14)
-10 KB Swings (53,35)
-1 min rest after each AMRAP

WOD
-10 Turkish Get-ups (53,35)(total)
-20 Hang Snatch (115,75)
- 30 Weighted Sit-ups (35,25)
-40 Pull-ups
-50 Shoulder to Overhead
-40 Pull-ups
-30 Weighted Sit-ups
-20 Hang Snatch
-10 Turkish Get-ups

WOD

12 min AMRAP:
-3 Front Squats (115,75)
-3 T2B
-6 Front Squats
-6 T2B
-9 Front Squats
-9 T2B...etc
then,
directly into 5 min max OTB Burpees

​Score is total number of reps

WOD

4 Rounds:
-50 Double Unders
-7 HSPU
​-7 Power Cleans (185,125)

Open Gym:12-2

Come in and do a missed WOD or work on a skill!!

Class Times: 8:30,9:30,10:30

​Come join us for an awesome WOD!

Class Times: 9:30&10:30

WOD

”Cindy”
20 min AMRAP:
-5 Pull-ups
-10 Push-ups
-15 Squats

Class Times: 8:30 & 9:30

Happy Thanksgiving!!!

22 Reps of each:

T- Throw the weight overhead (75,55)
H- Hang Cleans (75,55)
A- A$$ yo Ankle Squats (w/barbell)
N- Nees to Elbows (I know, I know)
K- KB Swings (53,35)
S- Sit-ups (35,25)
G- Go for a 400m run
I- I love Burpees
V- V-ups
I- I love Push-ups
N- Never forget Box Jumps (24,20)
G- Go for another 400m run