December 2012

Monday WOD: “Elizabeth” Squat Cleans: Men’s 135# / Women’s 95# Ring Dips 21-15-9 Reps …For Time…   Tuesday WOD: “Snatch” *One WOD only – new years day 10am* Snatch 1-1-1-1-1 then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday WOD 10 Power Cleans:

Monday MERRY CHRISTMAS!!! Gym Closed all Day! Tuesday MERRY CHRISTMAS!!! Gym Closed all Day! Wednesday WOD: 40 Push Press: Men’s 65# / Women’s 45# 30 Squats 20 Ring Dips 10 Double Unders 3R4T Thursday WOD: HULK DEADLIFT then, Tabata: “Bottom to Bottom” 8 Cycles: Rest at bottom of the squat Don’t let hamstrings relax at

Monday WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95# Tuesday WOD: “Bell Work” Hulk Back Squats 10 KBS: Men’s 50# / Women’s 35# 10 OHS (one arm): Men’s 50# / Women’s 35# 10 Min AMRAP Wednesday WOD: “Random”

WOD: “Bell Work” Hulk Back Squats 10 KBS: Men’s 50# / Women’s 35# 10 OHS (one arm): Men’s 50# / Women’s 35# 10 Min AMRAP

WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95#

WOD: “Tabata” 29 Sec Work 10 Sec Rest KBS: Men’s 50# / Women’s 45# WallBalls: Men’s 20# 14′ / Women’s 14# 9′ Pull Ups Med Ball Cleans: Men’s 20# / Women’s 14#

“Tired Fran” 1 Mile Run then.. Thrusters(95/65); PU 21-15-9 reps for time  

WOD: 25 Lateral Burpees 500M Row 25 Lateral Burpees

“Big Brown Bear” 1 Bear Complex EMOM(115/75); Burpee PU AMRAP/10min; Rest/3min; AMRAP/3min. Double Unders