freeman

Free, Man.

WOD:
For time:
30 Thrusters, 135/95
30 Burpees, over the bar
30 Overhead squats, 135/95
30 Burpees, over bar
30 Back squats, 135/95
30 Burpees, over bar

Post time, general mood and sentiment, Super Bowl picks to Comments.

upside down

Get inverted.

Strength:
Split jerk
3-3-3-3-3

Conditioning:
2 rounds for reps of:
1 minute Box jumps, 24/20
1 minute Sit ups
1 minute Push ups
1 minute KB Swing, 32/24
1 minute Rest

Post load, reps to Comments.

Nutrition Challenge will kick off next Monday! 
We will host an info session on Saturday the 31st during Open Gym.
Don’t be scurred.

xmas

ThrowBack to that time it was Christmas.  Remember that?

Buy-in:
3 rounds Not For Time of:
10 Weighted good mornings
20 Weighted walking lunges
Use the same load for both movements.  Go up in load each round.

WOD:
For time:
60 Pull ups
60 Push ups, hand release
60 Knees to elbows
60 Front squats, 115/75

Post load, time to Comments.

kim

Whatcha see up there Kim?

Strength:
Back squat:
5-5-5-5-5

WOD:
8 minute AMRAP of:
30 Double unders
20 Pistols (alternating legs)
30 Sit-ups

Post load, rounds to Comments.

calvin_snowman1

“Snowpocalypse Now”
2 rounds for time of:
1000m Row
50 Wallball shots, 20/14
25 KB Swings, 32/24
10 HSPU

Post time to Comments.

SCHEDULE ANNOUNCEMENT!:
Tuesday 6AM and 7AM will be Cancelled, all else Normal.

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