Strength:
20 Minutes
Front Squat
7,7,5,5,3,3

Wod:
12 Min Clock
Rx #135/95
1 Min Squat Cleans
1 Min Push Jerks
2 Min Squat Cleans
2 Min Push Jerks
3 Min Squat Cleans
3 Min Push Jerks

*Courtesy of CrossFit.com

Strength:
20 Minutes
7 Sets
7 DB Deadlifts
7 DB Power Cleans
7 DB S2OH
*Complex Must Be Unbroken

Wod:
50 DB Burpee Box Step Overs
#50's/35's

Strength:
20 Minutes
5 Sets
5 Box Jumps
-Rest 10 Sec-
2 Split Jerks 

Wod:
5 Rounds
200m Run
20 DB Snatches #50/35
20 Push Ups

Strength:
12 Minutes
Build To A Tough
Power Clean

Wod:
30 Power Cleans #135/95
40 Bar Facing Burpees
50 Pull Ups
-Rest 5 Min-
50 Toes To Bar
40 Bar Facing Burpees
30 Deadlifts #185/125

Strength:
30 Minutes
Front Squat
5,5,5
Thruster
5,5,5

Wod:
EMOM x 10
24 Double Unders
12 Wall Balls #20/14

*No 7 am class until Jan 15th

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
1. Jerk Balance
5x5
2. Squat Clean & Jerk
10 Building Singles 

Wod:
In Teams of 3
25 Min AMRAP
Partner 1
2 Rounds
25 Cal Row
25 Push Ups
Partner 2
2 Rounds
25 Box Jumps 24"/20"
5 Rope Climbs
Partner 3
Max 200m Run

Strength:
20 Minutes
Overhead Squat
5x5

Wod:
21-15-9
Squat Snatches #135/95
Bar Facing Burpees
100' Walking Lunges

Strength:
Complete 10 Rounds
2 Bench Press
250m Row 

Wod:
30-20-10
Front Squat #115/75
Pull Ups

Strength:
25 Minutes
4 Sets
3 Deadlifts
3 Hang Power Cleans
3 Power Cleans
*Complex Must Be Unbroken

Wod:
4 Rounds
10 Clean & Jerks #135/95
15 Toes To Bar

Strength:
25 Minutes
Back Squat
4 Sets of 8 Reps

Wod:
16 Min AMRAP
48 Double Unders
24 Wall Balls #20/14
12 Burpee Box Jumps 24"/20"

Strength:
EMOM x 12
Min 1
3 Strict Press
Min 2
6 Push Ups (Rx+ hspu)

Wod:
For Time
30 S2OH #155/105
400m Run
50 Pull Ups (Rx+ CTB)
400m Run
30 S2OH #155/105

Wod:
Open Gym
10 am - 12 pm

Strength:
9 AM OLY
1. Squat Snatch
5 Heavy Singles
2. Overhead Squat
5 Heavy Singles

Wod:
In Teams of 2
100 Double Unders
75 Wall Balls #20/14
50 OH Lunges #45/25
25 Toes to Bar
*While Partner Rows Max Cals

Strength:
25 Minutes
Squat Clean
10 Singles

Wod:
12-9-6
Thruster #155/105
Bar Muscle Up
(Rx Pull Ups x2)

Strength:
20 Minutes
5 Sets
Bench Press
5 Reps
Strict Pull Ups
Max Set

Wod:
15 Min AMRAP
20 R Arm S2O #50/35
30 Burpees
20 L Arm S2O #50/35
30 Box Jumps 24”/20”

Strength:
20 Minutes
Deadlift
5x5

Wod:
2 Minutes
Kb Swings #53/35
3 Minutes
Wall Balls #20/14
4 Minutes
Toes to Bar
3 Minutes
Wall Balls #20/14
2 Minutes
Kb Swings #53/35

Strength:
5 Min Max
Strict Press
3 Min Max
Push Press
1 Min Max
Push Jerks

Rx #135/95

Wod:
For Time
1000m Run
75 Pull Ups
50 Burpee Box Jumps 24"/20"

Strength:
20 Minutes
3 Sets
Row 15 Sec @ 100%
-Rest 15 Sec-
5 Back Squats

Wod:
3 Rounds
63 Double Unders
42 Air Squats
21 Hang Power Cleans #95/65

Wod:
Open Gym
10 am - 12 pm