Closed! Merry Christmas!
Wednesday, December 25th

Closed! Merry Christmas!
Merry Christmas Eve! 0930 class ONLY! 0930 Only“12 Days of Christmas-Coach Pete Style”1 Rope Climb2 HSPU3 Thrusters 95/654 OHS 95/655 Power Cleans 95/656 TTB7 Back Squats 95/658 Box Jumps 24/209 Wall Balls 20/1410 Pull Ups11 Burpees1200 m row
Strict Press Waves: 3 sets5/3/1 at 65%/75%/85% of 5RM5/3/1 at 75%/85%/95% of 5RM5/3/1 at 85%/95%/105% of 5RM Strict Press – waves will be done in as little rest as possible, meaning the first wave I should perform my 5 reps,… Read more »
Hero WOD:Morrison –50-40-30-20-10 reps for time:wall balls (20/14)box jumps (24″/20″)KB Swings (53/35) Background: U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood,… Read more »
12 Days of Dumbbell ChristmasFor Time1 Dumbbell Turkish Get-Up 50/35 | 35/25 | 25/152 Strict Toes-to-Bar | Strict Hanging leg raise | Strict Knee Raise3 Burpees Over the Dumbbell4 Dumbbell Power Snatches (alternating) 50/35 | 35/25 | 25/155 DB Strict… Read more »
Clean and Jerk EMOM 102 Power Clean and Jerks at 70-75% 1RM 3RFT (15 min cap)20/16 Cal Row10 Cleans 165/115 | 135/95 | 95/6520 Bar Facing Burpees10 S2O 165/115 | 135/95 | 95/65 Workout – odd weight on the barbell… Read more »
Back Squat – 4×5 at 75-80% of 1RM 2RFT (14 Min Cap)100′ Single DB Walking Lunge (overhead) 50/35 | 35/25 | 25/153 Bar Muscle Ups | 10 C2B | 10 Pull Ups or ring rows100′ Single DB Walking Lunge (front… Read more »
4 Supersets:A1) Single Arm DB Push Press 3×6 @ 31X1 tempoA2) Wall Facing Handstand Hold 20-30sRest 90s Lets find a heavy weight on the DB today that really forces us to resist that lowering portion of the tempo. For time… Read more »
Deadlift w/ 3 second negative4×3 at 80% of 5RM Really control the negative, does not have to be touch and go. For Time: 16 min cap800m run6 Rounds “The Chief” 135/95 | 115/85 | 95/65400m run4 Rounds “The Chief”200m run2… Read more »
Tempo strict chin ups – 4 max effort sets at 31X1 tempo Fight gone bad: Alternating EMOM for 3 rounds: minutes 1: wall balls minute 2: sumo deadlift high pull 95/65, minute 3: box jumps, minute 4: push press, minute… Read more »