Holiday Hours
Closing @ 2pm today
1 Jan closed
Last WOD of 2010
Back Squat 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 10# from previous cycle
“Helen”
Three rounds for time:
400m Run
21 Kettlebell swings 24kg
12 Pull-ups
Holiday Hours
31 Dec closed @ 2pm
1 Jan closed
Bench 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 5# from previous cycle
Overhead Squat 3-2-1-1-1
Holiday Hours
31 Dec closed @ 2pm
1 Jan closed
“Filthy Fifties”
For time
50 Box Jump
50 Jumping Pull Ups
50 Kettle Bell Swings
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press(45#)
50 GHD Back Extentions
50 Wall Ball (20#)
50 Burpees
50 Double Unders
Holiday Hours
31 Dec closed @ 2pm
1 Jan closed
Dead lift 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 10# from previous cycle
For Time
21 – 200m Run – 15 – 200m Run – 9 – 200m Run
Box Jump 24″
Kettle Bell (Russian Swing)
Holiday Hours
31 Dec closed @ 2pm
1 Jan closed
Press 5 @ 65%, -5 @ 75%, – Max reps @ 85% add 5# from previous cycle
4 Rounds for Time
4oom Row
8 Deadlift 225/145
Holiday Hours
26 Dec closed
31 Dec closed @ 2pm
1 Jan closed
Holiday Hours
25 and 26 Dec closed
31 Dec closed @ 2pm
1 Jan closed
Holiday Hours
24 Dec closed @ 2pm
25 and 26 Dec closed
31 Dec closed @ 2pm
1 Jan closed
Back Squat 5 @ 40%, -5 @ 50%, – Max reps @ 60%
For time 21-15-9
Burpees
Wall Ball 20/14
Holiday Hours
24 Dec closed @ 2pm
25 and 26 Dec closed
31 Dec closed @ 2pm
1 Jan closed
Bench 5 @ 40%, -5 @ 50%, – Max reps @ 60%
“Death by 400s”
4 rounds for time:
400m Row
400m Run
Holiday Hours
24 Dec closed @ 2pm
25 and 26 Dec closed
31 Dec closed @ 2pm
1 Jan closed
1 Sumo Deadlift High Pull
200m Run
1 Ring Dip
2 Sumo Deadlift High Pull
200m Run
2 Ring Dip
till…
10 Sumo Deadlift High Pull
200m Run
10 Ring Dip
