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WODs 260125 - 260131

1/25-1/31 Monday 6a class is cancelled. Check FaceBook for updates for evening classes Monday: 4 Rounds For Time: 7 Front Squats (135/85) 9 Handstand Push-ups 11 Toes To Bar Tuesday: 4 minute AMREP 60 Double-unders 21 Push-Press (95/65) Max Rep Burpees Rest 3 minutes 4 minute AMREP 60 Double-unders 15 Push-Press (105/75) Max Rep Burpees Rest 3 minutes 4 minute AMREP 60 Double-unders 9 Push-Press (115/85) Max Rep Burpees Wednesday: 4 Rounds For Time Air Bike 500 Meters 12 Bench Press (135/95) 8 DB Hang Squat Cleans (pick weight) Rest 2 minutes between rounds Thursday: 3 Rounds For Time Row 250 Meters 20 Russian KB Swings (55/35) 20 Push-ups Friday: 20 minute AMRAP 15 Wall Balls (20/14) 12 Deadlifts (185/105) 9 Box Jumps (24/20) Saturday: For time: 30 Handstand Push-ups 40 Pull-ups 50 Kettlebell Swings (55/35) 60 Sit-ups 70 Burpees
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No Saturday Morning Class

Saturday Morning Workout Is Canceled. Stay Home Stay Warm
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WODs 260118 - 260124

1/18-1/24 Monday: 20 minute AMRAP: 30 Double-unders 15 DB Hang Power Cleans (pick weight) 15 Ring Push-ups Tuesday: Overhead Squat 5 x 3 reps Increase weight on each set Then, Row 2000 Meters Wednesday: 3 rounds for time: 15 Dead-lift (225/155) 10 Burpee Pullup Air Bike 1000 Meters Thursday: 8 minute AMRAP 10 Toes To Barbell 10 Power Snatch (95/65) 10 Wall Balls, (20/14) Rest 4 Minutes 8 minute AMRAP 10 Toes To Barbell 10 Hang Power Cleans (95/65) 10 Wall Balls Friday: For Time 30-25-20-15-10 Pull-ups Push-ups Sit-ups Squats Saturday: 5 Rounds for time of: Row 250 meters 10 Burpee box jumps (24/20) 10 Hang Power Cleans (95/65) 10 Thrusters (95/65) Rest 1 minute between rounds
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WODs 260111 - 260117

1/11-1/17 Monday: For Time: 50-40-30-20-10 Medicine ball cleans (20/14) Sit-ups Tuesday: For Time: 50-35-20-5 Push-ups  10-10-10-10 Box Jumps (24/20) 5-10-15-20 Strict Pull-ups Wednesday: For Time: 6-9-12-15 Wall Ball Shots (20/14) 15-12-9-6 Hang Power Cleans (115/75) Thursday: 5 Rounds For Time Row 20 Calories 20 KB Swings (55/35) 10 Chest To Bar Pull-ups Friday For Time 21-15-9 Sumo Deadlift High Pull (95/65) Ring Dips Saturday: 5 Rounds For Time 20 Squats 20 Push-ups 20 Walking lunge steps 60 Single unders
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WODs 260104 - 260110

1/4-1/10 Monday: 5 Rounds For Time 3 Push Press (115/75) 7 Front Squats (115/75) 10 Pull-ups Row 20 Calories Tuesday: 5 Rounds For Time Air Bike 1000 Meters 15 Bench Press (135/95) 25 Russian KB Swings (55/35) Wednesday: For Time: 10-9-8-7-6-5-4-3-2-1 DB Hang Squat Clean Thrusters (pick wt) Ring Dips Thursday: 10 rounds for time for each round: Row 200 meters Rest 60 seconds Friday 20 minute AMRAP 30 Box Step-ups (20/20) 20 Push Presses (95/65) 30 Ring Rows Saturday: Two rounds for time of: Row 750 Meters 50 Kettlebell Swings (55/35) 25 Toes to Bar Air Bike 2000 Meters
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WODs 251228 - 260103

WODs 12/28-1/3 Monday: For Time: Row 1000 meters 42 Russian Kettlebell Swings (55/35) 21 Handstand Push-ups Row 500 meters 30 Russian Kettlebell Swings 15 Handstand Push-ups Row 250 Meters 18 Russian Kettlebell Swings 9 Handstand Push-ups Tuesday: For Time: 60 Burpees 50 DB Overhead Walking Lunge Steps (50/35)  (Switch hands at 25 steps) 40 Push-ups 30 Sit-ups 20 Pull-ups Wednesday: For Time: Row 500 Meters 15 Overhead Squats (95/65) Row 400 Meters 12 Overhead Squats Row 300 Meters 9 Overhead Squats Row 200 Meters 6 Overhead Squats Row 100 Meters 3 Overhead Squats Thursday 10 Rounds For Total Calories And Reps On Each Round 1 minute: Air Bike, Max Calories 1 minute: Max Rep Ring Push-ups Friday: For Time 15-12-9-6-3 Hang Power Snatch (75/55) 9-12-15-18-21 Toes To Bar Saturday: 21-15-9 Box Jumps (24/20) Shoulders To Overhead (95/65) 30 Double-unders after each round
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