Monthly Archives: December 2016

12-30

-Buy in

5-1 bear complex
-W.O.D.(Cindy full of Grace)

3 Cycles, For Time:

3 Rounds of “Cindy”*

10 Clean-and-Jerks (135/95 lbs)
-cash out

Roll/stretch

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12-29

-buy in(3 rounds)

5-kang squats

20-jumping jacks
-W.O.D. 16 min.(30 sec. on/ 30 sec. off)

1st-Burpees

2nd-Air squats

3rd-Flutter kicks

4th-Hollow rocks
-cash out

3-30 sec. sprints

Roll/stretch 


12-28

-buy in(2 rounds)

20-double unders or 60 singles

5-wall squats

20-push-ups
-skill/strength(10 min. Emom)

1st-(3-5 )deadlifts

2nd-(10) renegade rows 5L+5R
-W.O.D.(10-9-8-7-6-5-4-3-2-1)

Slam balls 20/10

Dips (rings)

Toes to bar
-cash out

3-arm bars each side

Roll/stretch


12-27

-Buy in ( 3 rounds)

10-swings

10-up downs

10-pass throughs
-skill/strength(12 min.)

1st-(3) squat cleans the first -3- rounds

Heavy singles the last -3- rounds 

2nd- (2) rope climbs
-W.O.D.(2 rounds)

40-wall balls 20/14

20-box jumps 24/20

10-pull-ups
-cash out

1 min.-bar hang

Roll/stretch


12-26

No classes tomorrow Monday the 26th

🎄🎁.


12-23

Saturday we will have 2 regular classes 8 a.m. & 9 a.m.( no daycare)
We will do 208’s version of the 12 days of Christmas 🎄 
Monday the 26th the gym will be closed!!


12-23

– Buy in

5-1 bear complex
-W.O.D.( “Nasty Girls”or “Mary”)

Nasty Girls=3 rounds 

50-air squats

7-ring muscle-ups(scale 7- pull-ups + 7-dips)

10-hang power cleans (135/95)
Mary=

As Many Rounds as Possible (AMRAP) in 20 minutes

5 Handstand Push-Ups(scale seated shoulder presses)

10 Pistols (alternating legs) (scale use a box or rings to help through the range of motion)

15 Pull-Ups
-skill/strength

Work on a skill

Roll/stretch