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Open Gym: 12-2
Come in and makeup a WOD or work on a skill!!!
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Class Times: 8:30,9:30,10:30
Come join us for a Hero WOD!!! Class Times: 8:30,9:30,10:30
WOD ”Cindy” 20 min AMRAP: -5 Pull-ups -10 Push-ups -15 Air Squats Class Times: 8:30 & 9:30
Happy Thanksgiving!!!! WOD T-Take a 400m run H- Hang cleans (75,55) A-A$$ to ankle squats (75,55) N- (K)need to elbows K-KB swings (53,35) S- Sit-ups (25,15) G- Go for a 400m run I- I love box jumps (24,20) V-V-ups I- I hate burpees N- Never forget SDHP G- Go on and run a 400 Buy In = 50 KB Swings (70/53)
Then, - 10 - 1 Thrusters (95/65) - 1 - 10 HSPU Buy Out = 50 Overhead Lunges w/ Plate (each leg) (25/15) *Class Times = All Regular, but NO 3:30 or 6:30 class* **Thursday classes = ONLY 8:30 and 9:30** ***Friday classes = ONLY 8:30, 9:30 and 10:30*** WOD
7 min AMRAP: -14 Deadlifts (185,135) -14 OTB Burpees 1 min Rest 7 min AMRAP: -14 Wallballs (20,14) -14 Box Jumps 1 min rest 7 min AMRAP: -14 Sit-ups -50 DU Holiday Hours: Wednesday Evening: 4:30&5:30 Thursday: 8:30am & 9:30am Friday: 8:30,9:30&10:30 WOD
Sport: 5 Rounds: 9 C2B pull ups 12 KB Russian twist (50/35) 15 Power snatches (115,75) 400m Run Fitness: 5 Rounds: 9 pull ups 12 Russian twist (20/14) 15 Power snatches (95,65) 400m Run Holiday Hours: Wednesday Evening: 4:30&5:30 Thursday: 8:30am & 9:30am Friday: 8:30,9:30&10:30 WOD
Sport: Deadlift 12 mins to find new 3 rep max Fitness: 15 min *for quality* 10 KB lunges each leg 20 Russian twists 1 min plank/hollow hold Then, 8 rounds for time: 7 Box Jumps(30/24) 5 HSPU (RX+=strict) 3 Deadlifts (245,185) WOD
20 min AMRAP: 200 DU 50 Toes-2-Bar 1000m row 25 Thrusters (115/75) WOD
"19.4" For time 3 rounds of: 10 snatches (95,65)(scaled-DB snatch) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle ups (scale-ring dips) 12 bar facing burpees **Rest 5 minutes** Then, Extra credit 3 rounds 200m front rack carry (53,35) 1 min hollow hold |
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November 2020
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