1. “Luke” 40 double unders 15 CJ, 155/105 400m Row 30 TTB 400m Row 45 Wall Balls, 20/14 40 Double unders 45 KBS, 55/35 400m Row 30 Ring Dips 400m Row 15 Lunges, 95/65 40 Double unders 2. Jerk – in 10 min work up to a heavy single Gym Notes *The ... Continue Reading

Teams of 2 (1 athlete works at a time) 50-40-30-20-10 reps for time of: Power Clean, 135/95 Box Jump Overs, 24/20 Push Jerks, 135/95 Toes to bar

Open gym from 6-9am. Allow AT LEAST 30 min for the WOD. Please do not show up at 9. 12 days of Christmas 1 Snatch 95/135 2 burpee box jumps 24/30 3 Handstand Push Ups 4 pistols 5 Toes to bar 6 KB clean & jerk 35/55 7 Wall ball 15/20 8 Deadlifts 95/135... Continue Reading

1. Conditioning “Double Time” Teams of 2, with a running clock. 1 Athlete works at a time. AMRAP 2: Squat Cleans (135/95) AMRAP 2: Push Jerks (135/95) AMRAP 3: Squat Cleans (135/95) AMRAP 3: Push Jerks (135/95) AMRAP 4: Squat Cleans (135/95) AMRAP 4: ... Continue Reading

3 rounds for time 500m row 20 box step ups (holding 35/55 kb) 12 pullups EMOTM x 7 – Snatch 1 rep at 90% each minute   BACK SQUAT 3 sets of 5 Holiday Schedule Christmas Eve: Open Gym 7-9am Christmas Day: CLOSED New Years Eve: 5:30am & 8:30 ... Continue Reading