Workout of the Day

Workout of the Day

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Workout of the Day postings


Closed



Holiday Schedule:
Tuesday 12/31 no 5:00, 6:00, or 7:00pm classes

Wednesday CLOSED

Skill:

EMOM 6 min
2 x clean & jerk

Metcon:

Tabata
Back squats (95/65) bar stays on back
Sit ups
KB swings (53/35)
Burpees

Optional cashout:
EMOM 6 min
10 UB t2b
 

 





Holiday Schedule:
Monday 12/30 normal schedule
Tuesday 12/31 no 5:00, 6:00, or 7:00pm classes

Wednesday CLOSED

Strength:

In 15 minutes build to a heavy snatch

Metcon:

5 rds
30 sec double unders
30 sec box jumps
30 sec deadlifts (185/130)
rest 90 sec 





CLOSED





Holiday Schedule
Class at 8:30am ONLY. Open gym 9:30 - 11:30am
Sunday CLOSED

Strength:

OHS 5 x 3


Metcon:

Death By front squat (95/65)

With a continuously
running clock do one front squat the first minute, two front squats the
second minute, three front squats the third minute... continuing as long
as you are able.

Use as many sets each minute as needed.

compare with 091712





Holiday Schedule
Friday classes at 9:00am, Noon, 4:00pm ONLY
Saturday class at 8:30am ONLY, Open Gym 9:30 - 11:30am
Sunday CLOSED

Strength:

8 x 60' farmer Carry

Metcon:

21, 15, 9
Deadlift (225/165)
HRPU

Optional Cashout:

3 x 25 GHD su
rest as needed between sets 

 





Holiday Schedule
Thursday classes at 9:00am, Noon, & 4:00pm ONLY.  Open Gym from 10:00am - Noon.
Friday  classes at 9:00am, Noon, & 4:00pm ONLY.
Saturday class at 8:30am ONLY, Open gym from 9:30 - 11:30am
Sunday CLOSED

Skill:

OHP 5 x 3

Metcon:

Tabata
Push-ups
Squats
Wall Ball (20/14)
Double unders





Merry Christmas!

Closed

Holiday Schedule:
Thursday  classes at 9:00am, Noon, & 4:00pm; Open Gym 10:00 - Noon
Friday  classes at 9:00am, Noon, & 4:00pm
Saturday class at 8:30am, Open Gym 9:30am - 11:30am
Sunday CLOSED








Holiday Schedule:
Tuesday - classes at 9:00am & Noon; Open Gym 10:00 - Noon
Wednesday closed Merry Christmas!
Thursday  classes at 9:00am, Noon, & 4:00pm; Open Gym 10:00 - Noon

Strength:

Back Squat 5, 3, 2, 2, 2, 2, 2

Metcon:

7min AMRAP
3 burpees
3 pull ups
6 burpees
6 pull ups
9 burpees
9 pull ups
12 burpees
12 pull ups
15 burpees
15 pull ups
18 burpees
18 pull ups
21 burpees
21 pull ups
continue on in this fashion until time runs out
Score is total reps

compare with 062212

Optional cashout:

EMOM 5 min
20 med ball su (20/14)



Holiday Schedule:
Monday - normal schedule
Tuesday - classes at 9:00am & Noon; Open Gym 10:00 - Noon
Wednesday closed Merry Christmas!
Thursday  classes at 9:00am, Noon, & 4:00pm; Open Gym 10:00 - Noon

Coaches Call

Each coach will decide what you do and how you do it.





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