WOD 12.31.12 Monday

New Year’s Class Schedule:
Monday: Classes will run as normal with the last class being at 530 pm.

Tuesday: 9 am On Ramp
10 am Performance
11 am Open Gym
12 pm Performance

Front squat
1 x 5 (60%)
1 x 5 (65%)
1 x 5 (70%)
1 x 5 (75%)

For time:
15 Thrusters, 115/75
15 Burpees
3 Rope Ascents

12 Thrusters
12 Burpees
2 Rope Ascents

9 Thrusters
9 Burpees
1 Rope Ascents
– Fitness sub kettlebell swings for rope

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WOD 12.29.12 Saturday

We will have childcare available at 9 am.

Saturday Class Schedule:
9 am On Ramp Class and Open Gym
10 am Olympic Weightlifting

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WOD 12.28.12 Friday

Bench Press
1 x 5 (60%)
1 x 3 (70%)
1 x 2 (80%)
1 x 2 (90%)
1 x 1 (95%)

“Filthy Fifty”
Box jumps, 24″/20″
Jumping pull-ups
Kettlebell swings, 35#
50 Walking lunge steps
Knees to elbows
Push Press, 45#
Back extension
Wallball, 20#/14#
Burpees
Double unders

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WOD 12.27.12 Thursday

Normal Class Schedule Today!

Press
1 x 5 (60%)
1 x 3 (70%)
1 x 2 (80%)
1 x 2 (90%)
1 x 1 (95%)

3 x 15 Glute Ham Raise
3 x 20 GHD Sit-ups

For time:
500 meter row
15 Deadlifts, 275/185 (scale to 65%)
15 Handstand push-ups
– sub 1:1 Hand release push-ups
500 meter row
12 Deadlifts
12 Handstand push-ups
500 meter row
9 Deadlifts
9 Handstand push-ups

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