Warm up and Stretch

WOD
   500 Meter Row
   30 KB Swings (53/35)
   10 Deadlifts (225/155)
4 ROUNDS

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!