Christmas Holidays

CHRISTMAS HOLIDAYS
Dec.23- Jan.1

Drop in classes:
Dec. 27 6 PM
Dec. 28 6 AM, 9:30 AM( child care)
Dec. 29 6 PM
Dec. 30 6 AM, 9:30 AM ( child care)

20161222

"12 Days Of Christmas"
12 rounds

1 squat snatch 135/95
2 box jump 24/20
3 push press 135/95
4 toes to bar
5 hang power clean 135/95
6 HR push up
7 deadlift 135/95
8 ghd sit up
9 kb 70/53
10 lunges-each side
11 wall ball 20/14
12 oz. beer (burpees)

20161221

21-15-9

front squat 135/95
dips

21061220

21-18-15-12-9-6-3

Cal row
Deadlift 185/135

20161219

3 rounds

24 double under
12 push jerk 95/65
6 box jump
3 hspu

20161216

For time:

50 air squat
60 box jump 24/20
50 pull up
100 walking lunge
100 du
800m run/row

20161215

push press

3-3-3-3-3

20161214

15 burpees or 1 rope climb

5 rounds

10 dips
10 knees to elbow
10 sit ups

15 burpees or 1 rope climb

20161213

10 rounds for time:

5 power clean 155/115
10 walking lunge

20161212

Against a 60 sec clock for 5 sets:

10 kb swing
max thrusters 75/55
rest 60 sec

20161208

ovs
5-5-5
snatch balance
3-3-3
hang squat snatch
1-1-1

20161207

perform 1 min at each station

3 rounds

20' shuttle run
jerks 95/65
burpees
clean 95/65
sit up
rest

20161206

For Time:

26 med ball clean
50' bear crawl
26 DB bench press
50' bear crawl
26 sit up w/ball
50' bear crawl
26 sit up w/ball
50' bear crawl
26 ovh walking lunge w/ball
50' bear crawl

20161205

4 min amrap

10 box jump overs
10 pull up
rest 2 min

4 min amrap

10 thruster 95/65
10 knees to elbow
rest 2 min

4 min amrap

10 air squat
10 push press 95/65

20161209

5 rounds

16 sumo deadlift 75/55
12 kb 1/1.5 pood
8 box jump 20/14
4 push up

20161202

12 min amrap

12 pull up
9 wall ball 20/14
6 power clean 135/95

20161201

complex

4 deadlift
3 hang power clean
2 split jerk

A) find max
B) decrease load and complete
     7 min EMOM