Tuesday, December 24 2019 

Holiday Hours: 

Morning classes only

WOD: 12 Days of Christmas 

1 Deadlift 135/95

20 Double-unders

3 Burpees

4 Push Jerks 135/95

5 HSPU

6 Wall Balls 20/14

7 Pull-ups 

8 Russian KB Swings 53/35

9 Sit-ups 

10 Cal Row/ Bike/ Ski 

11 Toes to Bar 

12 Front Squats 135/96

L3: 115/75

L2: 95/65

L1: 75/55

Merry Christmas! Have fun with this workout! This workout goes like the song; 1, 2-1, 3-2-1, 4-3-2-1, and so on…

Monday, December 23 

Happy Holidays!! Holiday hours are as follows: 

Monday - Normal Hours 

Tuesday - Normal AM hours, closed for the evening 

Wednesday - Merry Christmas, we are closed! 

Thursday - Open Gym from 9 AM - 11 AM 

Friday - Normal Hours

WOD: With a 12 minute running clock…

Power Clean Ladder

20 reps @ 50%

15 reps @ 65%

10 reps @75% 

Max reps @ 90% 

Rest 3 minutes

In Teams of 2: For Time (12 min cap)

100 Cal Bike 

*For every calorie you don’t finish = 1 sit-up at the end of class. 

Rest 3 minutes

AMRAP 10 

15 Push-ups 

10 Pull-ups 

Saturday, December 21 2019 

SWEAT: In Teams of 2, with a 35 minute running clock…

80 Goblet Lunges 53/35

60 Wall Balls 20/14

40 Cal Bike/Row/Ski

80 Goblet Lunges 

60 DB or KB Snatch 

40 Cal Bike/Row/Ski

80 Goblet Lunges 

60 Wall Balls 

40 Cal Bike/Row/Ski

*If you finish… in the remaining time Max Calories

Friday, December 20 2019 

Skill: Mobility 

WOD: AMRAP 10 

5 Strict pull-ups 

10 American KB Swings 70/53

15 Wall Balls 20/14 

Rest 5 minutes 

4 Sets of:

10-12 DB Curls per side 

10-12 DB Skull Crushers 

Wednesday, December 18 2019 

WOD: EMOM 21 

1)15/12 Cal Row 

2)15 Front Squats 95/65 (ADV: OHS) 

3)15 Toes to Bar 

Rest 5 minutes 

EMOM 10 

10 Deadlifts at 50-60% of your 1RM 

Thursday, December 19 2019 

Strength: Bench Press 

4 Sets of 12 -15 reps 

Superset with… 

1 minute Plank on Rings 

WOD: In teams of 2, For Time 

100 Bench Press 155/85

200 Calories Bike 

**You must complete the bench press before moving onto the bike.

Tuesday, December 17 2019 

We will be closing early tonight. Our class schedule will be 4:00 & 5:15pm only

Strength: 4 Sets of 

10 Power Snatches (doable in 1-2 sets) 

Immediately into… 

Row/Bike/Ski 3 minutes for calories 

Rest 2 minutes after each set 

WOD: For Time 

100 Push Press 115/75

EMOM: 5 Burpees 

Monday, December 16, 2019

Strength: Back Squat 

65% x 5 reps 

75% x 3 reps 

85% x 1 rep

100%+ x 1 rep

WOD: 5RFT (18 min cap) 

12/9 Cal Bike or 15/12 Cal Row

9 Toes to Bar 

6 Squat Cleans 135/95

Round 1: 135/95/ 6 reps 

Round 2: 155/105/ 5 reps 

Round 3: 175/ 115/ 4 reps 

Round 4: 195/ 125/ 3 reps 

Round 5: 215/ 135/ 2 reps 

Scaled: Keep the SAME weight the whole time 

L3: 115/75

L2: 95/65

L1: 75/55

Friday, December 13 2019 

Strength: Jerk 

65% 5 reps

75% x 3 reps

85% x 1 rep

100%+ x 1 rep

WOD: AMRAP 10

10 DB Push Press 50/35

8 Toes to Bar 

6 Box Jump-Overs 24/20

Thursday, December 12 2019 

Strength: Front Squat 

65% x 3 reps

75% x 3 reps

85% x 3 reps 

Superset with…

5 Strict HSPU (add a deficit to make it challenging) 

WOD: 3RFT

50 Double-Unders 

21 KB Swings 53/35

15 Cal Bike/Row/Ski 

9 Burpees 

Wednesday, December 11 2019 

WOD: 0:00-5:00

1,000m Row/Ski 

5:00-17:00

Build to a 3RM Deadlift (build to something challenging but still leaving some in the tank) 

17:00-27:00

AMRAP 10 

5 Pull-ups 

10 Push-ups 

15 Air Squats 

Tuesday, December 10 2019 

Strength: Bench Press 

65% x 5

75% x 3 reps 

85% x 1 rep

100%+ x 1 rep 

WOD: For Time (15 min cap)

40-30-20-10

Push Press 95/65

10-20-30-40

Hang Power Cleans 

Monday, December 9 2019

Strength: Back Squat

65% x 3 reps

75% x 3 reps

85% x 3 reps

Superset with…

Single Leg Deadlifts x 8 per leg

WOD: AMRAP 7

8 Front Rack Lunges 115/75

10 Wall Balls 20/14

Rest 2 minutes

AMRAP 7

8 Back Squats 115/75

10 Toes to Bar

L2: 95/65

L1: 65/45

Saturday, December 7 2019

SWEAT: In Teams of 2, For Time (35 min cap)

5 Rounds

24 Cal Bike

18 DB or KB Deadlifts

12 DB or KB Hang Power Cleans

150 Toes to Bar

5 Rounds

24 Cal Bike

18 DB or KB Deadlifts

12 DB or KB Hang Power Cleans

150 Burpees

Friday, December 6 2019 

Strength: Power Snatch + Hang Power Snatch

5 Sets of 1+1 climbing in weight

WOD: AMRAP 3

3 Hang Power Snatches 95/65

6 Push-ups 

9 Air Squats 

Rest 1 minute, repeat for 5 total rounds . Pick up each round where you left off.

Thursday, December 5 2019 

Strength: Jerk 

65% x 3 reps

75% x 3 reps

85% x 3 reps 

Superset with… 

DB Rows x 10 per side

WOD: AMRAP 15

150 Double- unders 

40 Hang Power Cleans 75/55

30 Hang Power Cleans  95/65

Then.. 

AMRAP remaining time….

12 Alt. DB Snatches 50/35

8 Pull-ups 

Wednesday, December 4 2019 

Now that winter has arrived we ask that everyone wear a separate pair of shoes to class. This keeps the sand and salt out of the gym and helps keep it clean. 

Strength: Deadlift

65% x 3 reps

75% x 3 reps

85% x 3 reps

Superset with…

5-7 Muscle-ups or 7-10 Strict Pull-ups 

WOD: For Time 

10-20-30-40-50 

Wall Balls 20/14

KB Swings 53/35

Cal Row, Bike, Ski 

Tuesday, December 3 2019 

Our morning classes will be canceled this morning. We will reopen from 4:00pm-6:30pm for open gym. There will be a suggested WOD on the board. 

Strength: Bench Press 

65% x 3 reps

75% x 3 reps

85% x 3 reps

Superset with….

12-15 Lateral Raises 

WOD: For Time 

30-20-10 

Push Press 95/65

Front Rack Lunges 

Monday, December 2 2019

We will reopen from 4:00-6:00pm for Open Gym.

WOD: Every 3 minutes for 30 minutes (10 Rounds)

10/7 Cal Bike/ Ski/ Row

10 Toes to Bar 

3 Clean + Jerks (climbing in weight)

Saturday, November 30 2019

SWEAT: In teams of 2,

For Time:

100 Single Arm DB Push Press

100 DB Deadlifts

400m Partner Run

100 Cal Bike, Row, Ski

100 DB Front Squats

100 Double-Unders