Friday chipper- new lifting class on sat at 9 am

Friday Jan 5,2019

chipper: for time - 25 min time cap

30 front rack lunges 135/95

40 Box jumps 24/20

 50 burpees 

60 sit-ups with medball

70 deadlifts 135/95

80 wallballs 20/14

 

post wod abs - do these together as a group 

5 rounds  

10 hollow rocks  

30 sec plank

 

 



Thursday open gym 9-12

Jan 3,2019

wod

10 min amrap

15 toes to bar

15 squat cleans 135/95

rest 3 min

10 min amrap  

50 kB swings 53/35

25 shoulder to overhead 135/95

rest 3 min

for time: 

800 m run

 

 

 

Wednesday

Jan 2,2019

lift: e2m for 20 min

1 squat snatch

1 power snatch 

1 hang snatch  

1 hang squat snatch

1 ohs  

 

workout  

Annie  

50-40-30-20-10

double unders  

situps  

 

post wod core: 

 

Happy new year- classes 8,9,10- be on time

Happy new year 2019

here are your options: 

please be on time. If doing Murph the wod will start 15 minutes after the hour

if doing coaches option - the wod starts at the top of the hour, no warmup necessary! Just start running

option 3 is the same.  

Have fun see you tomorrow. Do something hard so the rest of the year is easy👊 

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Monday- holiday schedule

Monday New Year’s Eve  

classes will be 6,8,9 and 4,5  

New Year’s Day  

classes will be 8,9,10. No afternoon classes

 

Lift: complex e2minutes for 16 minutes

1 squat clean

1 power clean

1 hang power clean  

1 hang squat clean

1 jerk  

- increase weight as you go

 

wod: 

21-15-9

hang clean 155/105

box jump 30/24