15 bodyweight back squats
Row 500 meters

3 Rounds for time.

No rower??? No problem....Run 400M

Post time & Load to comments

WOD

Grace
30 Clean & Jerks for time
Pick your poison
135 lbs (as Rx'd)
or scale to one of the following

115
95
75
55
45


Post time to comments

Christmas

Crazy day today. Kids were up early to dig into the toys, family was here all day for celebration. The Mooney's even came by for some holiday cheer. Of course, they also hit the garage to train. Used the new camera to get some shots but I'll have to get the pics up later. We'll be back for class on Thursday night. Hope to see you there.

WOD & Thursday Update

Press 5, 5, 3, 3, 3, 2, 2, 1

Ladder

1 Arm DB Clean & Jerk each arm
Pull ups

work up to 5 reps each arm followed by 5 pull ups

Had a good crew show up on Thursday night. Nicole, Sara, Andy, Chris, & Nolan rocked out a warm up followed by some Turkish get ups. We worked on some DB snatch skills and hit our work out. Quite simply......

20 squats
20 push ups
20 db swings
20 sit ups
10 burpees

2 rounds for time

Looking forward to seeing everyone back at it after Christmas!!

WOD

Deadlift
5, 3, 3, 3, 2, 2, 1

Follow with Tabata Squats

The Tabata method requires an effort of 20 seconds followed by ten seconds of rest. This is repeated for a total of 8 rounds. Your final score is the number of reps completed in your final 20 second effort.

Post load of DL's & final interval of Tabata's to comments

WOD

3 Rounds

50 squats

40 sit-ups

30 push-ups

20 db swings (guys 55/ladies 35)

10 pull-ups