Monthly Archives: December 2015

Thursday – December 31, 2015

Complete as many rounds as possible in 20 mins of:

max rep Row (calories)s
8 Bench Press, 135/95 lbs
max rep Assault Bike (Calories)s
8 Deadlifts, 225/155 lbs
8 Burpees

Rotate every min... Score is total Calories from rower and assault bike... Start wherever you want.

NEW YEARS HOURS ARE:
Thursday 12/31
-5:30
-6:30
-8:15
-9:15
There will be NO PM CLASSES on New Years Eve
Friday 1/1- CLOSED
Saturday-9:00am

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Wednesday – December 30, 2015

THE ROOF IS ON FIRE

14 rounds for time of:
15 Assault Bike (Calories)s
10 Slamballs, 20/15 lbs
5 Burpee Step Ups, 20/20 in

Alternate Rounds with Partner.. 7 Each

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Tuesday – December 29, 2015

PARTNER RAIN CHANGE 

In 30 mins do:
10 Kettlebell Swings, 32/24 kg
10 Pull-ups
10 Kettlebell Swings, 32/24 kg
10 Pull-ups
10 Kettlebell Swings, 32/24 kg
10 Pull-ups
10 Kettlebell Swings, 32/24 kg
10 Pull-ups
10 Kettlebell Swings, 32/24 kg
10 Pull-ups
Row, 3000 m (split 300m x 5 each)
then in the remaining time, AMRAP of:
10 Kettlebell Swings, 32/24 kg
10 Pull-ups

 WODBOM_535

Saturday – December 26, 2015

Complete as many rounds as possible in 20 mins of:
Run, 200 m
14 Slamballs, 20/15 lbs
7 Junk Yard Dogs

Alternate rounds with Partner. For Junk Yard Dog: do one burpee and then jump over partners arm, then legs then arms ( equals one rep)

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