Warm up and Stretch
WOD
500 Meter Row
30 KB Swings (53/35)
10 Deadlifts (225/155)
4 ROUNDS
WOD
500 Meter Row
30 KB Swings (53/35)
10 Deadlifts (225/155)
4 ROUNDS
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Warm up and Stretch
STRENGTH BENCH 10 - 5 - 5 - 5 - 3 - 3 WOD 100 PUSH UPS 40 SIT UPS 30 BOX JUMPS (24/20) 20 RING DIPS 10 L Pull Ups 100 BURPEES Warm up and Stretch Back Squat 10 - 5 - 5 - 5 -3 - 3 WOD 6 Push Press (135/95) 9 Deadlift (275/185) AMRAP in 12 Minutes Extra Bonus (upon completion of short WOD) 30 GHD Sit ups 40 Ring Dips 50 Double unders or 150 singles  Warm up and Stretch STRENGTH BENCH 5 - 5 - 5 - 3 - 3 WOD 10 Clean and Jerk (155/95) 15 Knees to Elbows 5 Rounds  Warm up and Stretch WOD - Christmas "EVA" (this isn't a true Eva workout cause that would call for an 800 meter run instead of a 1000 meter row, but this is close) 1000 Meter Row 30 KB Swings (75/35) 30 Pull Ups 5 Round for Time 
Sorry so late today.. Here is the group WOD for 5:00 PM and 7:00 PM Warm up and Stretch... THEN WOD - (This was Sara Raster who brought this one to me :) The 12 DAYS OF CHRISTMAS - 1 Clean (95/135) - 2 Hand Stand Push Ups - 3 Front Squats (95/135) - 4 Sumo DeadLift High-Pull (95/135) - 5 CTB Pull Ups - 6 Box Jumps (20/24) - 7 Burpees - 8 Push Ups - 9 Wall Balls (14/20) - 10 Kettle Bell Swings - 11 Deadlifts (95/135) - 12 Thrusters (95/135) *After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc. The WOD is complete when the 12 Thrusters are completed.  Hey guys.. The week of Christmas will have a different schedule for the Holidays.
MON, THURS, FRI 10:00 AM - Group WOD 5:00 PM - Group WOD 6:30 PM - Group WOD 8:00 PM - Fundamentals CHRISTMAS EVE (Tues) 10:00 AM and 12:00 PM - Group WODs only CHRISTMAS DAY (Wed) CLOSED SATURDAY REGULAR SCHEDULE Warm up and Stretch WOD - Chelsea EMOM (Every Minute on the Minute) 5 Pull Ups 10 Push Ups 15 Squats 30 Minutes If you drop off and cannot complete a round in the 1 minute simply continue of to see how many rounds you can complete in 30 minutes....  Warm up and Stretch STRENGTH: Push Press 5 - 5 - 5 - 3 - 3 WOD: With a Partner. Partner 1: 500 Meter Row Partner 2: 5 Deadlift (275/185) Remaining time jump Rope Switch with Partner every 500 Meters for 5 Rounds  Warm up and Stretch Strength: Bench 5 - 5 - 5 - 3 - 3 WOD - Today we will all do the sample workout we do every Saturday... But we'll add a twist to the number of Rounds.... 10 Pull Ups 10 Box Jumps 10 Squats 25 Double Unders or 50 Singles 10 Push Ups 10 KB Swings 10 Burpees 3 ROUNDS IF you get 3 Rounds in < 12 Minutes then DO 4 Rounds... IF you get 4 Rounds in < 16 Minutes then DO 5 Rounds... We will track times for rounds 3, 4, and 5!  |
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