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Happy New Years! Remember the Gym is Closed Today! 
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* Note that we have Holiday hours today, 8 & 9 am Lift: Thruster 3x1 WOD: New Years Eve Celebration WOD for 2014: 20:14 minute AMRAP of: 14 Thrusters, 14 Over the Box Jumps, 14 Knees to Elbows  * Normal Business hours today, all 7 classes going!
Lift: Split Jerk 3x2 WOD: 3 Rounds of: Row 800, Tire Drag 1 lap, 1 Split Jerk. For anyone who wants to finish this month's challenge.......... Partner WOD: 20 minute AMRAP of: Burpees, Medicine ball run to fence and back. *score = total # of burpees completed but keep track of your own for this month's challenge.  WOD: Set up a bar for your 1 RM Strict Press and a bar for your 1 RM Deadlift: Run 800 Then 12 Minute EMOM of: Odd minutes: Hit 95% of your 1RM Deadlift and 20 Double Unders Even minutes: Hit 95% of your 1RM Strict Press and 20 Double Unders  WOD: Remembering a little of the 2012 CrossFit Games final wod 20 Minutes to complete as much of the following:
 WOD: 40-30-20-10 of: V-ups Double unders Ring Push ups Run 400-300-200-100  WOD: 'The 12 Gifts of Christmas' In reverse order 12 Air Squats, 11 Situps, 10 Wallballs 15/20, 9 Kettlebell Swings 26/35, 8 Box Jumps 20/24, 7 Pullups, 6 Deadlifts, 5 Hang Cleans, 4 Thrusters, 3 Front Squats, 2 Front rack Lunges, 1 burpee S 45/65, Rx 65/95, C 95/135 Start with the top and add the next line item each round, so 12 rounds total starting with 24 squats (12 +12).  WOD: Partner or Individual 'Eva' with rowing 5 rounds for time: Row 800 30 kettlebell swings 63/35 30 pull ups Partners row 400 together and split up the reps. While one does kettlebell swings, the other holds a kettlebell. While one does pull ups, the other hangs from the bar.  Lift: Overhead Squat 3x7 WOD: 15-9-3-9-15 Squat Snatches 45/65, Rx 55/75, C 65/95 Hand release push ups Farmers carry1 lap after each round 
Lift: Hang Clean 3 x 3 WOD: 5 rounds: 20 Sit ups- C 10/25 20 Dumbbell snatches (10 each arm) - S 10/20, Rx 20/30, C 30/40 20 Walking lunges (10 each leg) - Rx shoulder carry a slamball 15/20, C Overhead carry a slamball 15/20  Lift: Low weight snatches for form WOD: Tabata! Air squats 1 min. rest Slam ball 1 min. rest Double unders 1 min. rest Row for calories *Record lowest number for each exercise 
Lift: Deadlift 3x10
WOD: 8-7-6-5-4-3-2-1 of: deadlifts hang cleans front squats push press Lift: Overhead Sqauts 3x10 WOD: ‘Helen’ 3 rounds: Run 400 21 KB swings 35/62 12 pull ups Great Job everyone with 3x10 OH squats. 6:30 class was packed!
Partner WOD: for time: 50 Squat Snatches (Using same Barbell) 2 Rope Climbs 2 Tire Drags, 50 Squat Cleans (Using same Barbell) 2 Rope Climbs 2 Tire Drags, 50 Deadlifts (Using Same Barbell) 2 Rope Climbs 2 Tire Drags S 45/65, Rx 65/95, C 95/135  Challenge: 2 Minute AMRAP of Double Unders. WOD: 3 Rounds of: Strict Press until fatigue, then without putting the barbell down, Push Press until fatigue, then without putting the barbell down, Push Jerk or Split Jerk until fatigue. S 45/65, Rx 65/85, C 85/115 - Active Rest: 20 Sideways Med-ball Throws between rounds  Lift: Deadlift 3x2 WOD: For time: 3 rounds of: 10 Back Squats - S 65/95, Rx 95/155, C 135/225 4 Tire Flips Rest 1 minute then run 800 Then 3 Rounds of: 10 Deadlifts - S 65/95, Rx 95/155, C 135/225 4 Box Jumps - S step ups 20/24, Rx 20/24, C 24/30 Rest 1 minute  Great Job Julie C., Malia, and Preston for getting PR's on Deadlift!
Lift: Overhead Squat 3x2 WOD: 5 rounds for time of: 6 Back lunges S 45/85, Rx 75/135, C 115/185 6 Pullups - S band pullups, C Strict Pullups 10 Second L-Hang Rest 1 minute 
WOD: Filthy Fifty  Lift: Squat Clean 3x1 WOD: 10 Rounds of: 10 Pushups - S Rollup Pushup, C Chest Slapping pushups 10 Dumbell Squat Cleans - S 10/20, Rx 20/30, C 25/40
Saturday Partner WOD: 20 min. AMRAP 5 dumbbell press 10 box jumps 15 wall balls *One partner does reps while the other holds a plank  Lift: Split Jerk 3x2 WOD: Keep your weights on the bar for the WOD: 10 Minute AMRAP of: 50 Single Jump Ropes, 2 Squat Cleans, 2 Split Jerks with alternating feet,   Combined Birthday WOD for Kiran and Corre! Lift: Deadlift 5x3 WOD: For time: 1 rope climb 30 box jump burpees 30 v ups 200 meter run 1 rope climb 20 box jump burpees 20 vups 400 meter run 1 rope climb 10 box jump burpees 10 v ups 800 meter run   WOD: 10 Rounds for time of: 3 wall climbs, 5 KB swings 26/35, 10 DU's.  Lift: Back Squats 3x5 WOD: AMRAP 12 min: 12 box jumps, 10 Back squats 65/95, 5 wheels of hell  |
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