STRENGTH
Every 2 Minutes for 5 Rounds, perform 2 sets of the following: Squat Clean + Front Squat + Jerk
*Scale to Hang Power Clean + 2 Front Squats + Push Press
WOD
Level 1
AMRAP 6:
- Dumbbell Hang Squat Clean x 9
- Box Jump Step Down (18/12) x 7
- Ring Row x 5
Rest 3 Minutes
AMRAP 6:
- Russian Kettlebell Swing (40/25) x 15
- Burpee x 15
Level 2
AMRAP 6:
- Squat Clean (95/65) x 9
- Box Jump Step Down (24/20) x 7
- Chest to Bar Pull-up x 5
Rest 3 Minutes
AMRAP 6:
- Kettlebell Swing (53/35) x 15
- Burpee x 15
Please Note Our Holiday Schedule Changes
- Wed 12/23: No Intro/Essentials or 6:45pm CF Class, all other classes on
- Thur 12/24: OPEN GYM from 12-2pm (not a coached session, but you can come in to work on whatever you want)
- Fri 12/25: Closed
- Sat 12/26: 10AM Make-up and Intro Canceled (All other classes on)
- Sun 12/27: All Classes on (including Comp Class)
- Mon 12/28: Regular Schedule
- Tues 12/29: Regular Schedule
- Wed 12/30: Regular Schedule
- Thur 12/31: CF Classes at Noon and 445PM only, Strength Moved to 5PM
- Fri 1/1: New Year’s Day Workout at 4PM Only
- Sat 1/2: Back to Regular Schedule
Be sure to check our online Scheduler for up-to-date schedule information. Thanks!
Strength: 55-95#, going up by 10
Wod1: 2+16@55#
Wod2: 3+2
85,95,105,115,125#
3+8rx
3+19rx
155 3+8 3
Sent from my iPhone
>
185
4+11, 4+2
No strength
AMRAP 1: 2 + 18 Rx
AMRAP 2: 3 + 27 Rx