Strength:
25 Minutes
Back Squat
3-2-1-3-2-1

Wod:
2 Rounds
600m Run
60 Thrusters #45/35

Strength:
Every 30 Sec x 20
@ 0:00 1 Power Clean
@ 0:30 1 Hang Power Clean

Wod:
For Time
32 OH Lunges #53/35
32 Burpees
64 KB Swings #53/35
32 Burpees
32 OH Lunges #53/35

Strength:
20 Minutes
3x3 Strict Press
3x5 Push Press

Wod:
Every 3 Min x 5
250m Run
50 Double Unders
Max Toes To Bar

Strength:
25 Minutes
5 Sets
Row 20 Sec @ 100%
-Rest 20 Sec-
5 Front Squats

Wod:
10-20-30
DB Snatch #50/35
Burpee Box Jumps Overs 24"/20"

Strength:
20 Minutes
Build To A Tough Clean & Jerk

Wod:
For Time
10-8-6-4-2
Clean & Jerks #135/95
2 Rounds of Cindy 

*1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats 

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Snatch Balance
Find a Tough Single
B. Clean and Jerk
5 Heavy Singles
C. DB Flies
20 reps x 3

Wod:
In Teams of 2
5 Min AMRAP
Thrusters #95/65
5 Min AMRAP
Clean and Jerks #95/65
5 Min AMRAP
Burpees
-Then-
1 Mile Run w/ Partner 

Strength:
20 Minutes
Overhead Squat
5,5,3,3

Wod:
5 Rounds
10 Power Snatches #95/65
15 Toes To Bar
20 OH Lunges #95/65
@15:00
5:00 To Find 1RM Snatch

Strength:
20 Minutes
Bench Press
2,4,6,8,10

Wod:
EMOM x 15
Min 1
15/12 Cal Row
Min 2
20 KB Swings #53/35
Min 3
20 Box Jumps 24"/20"

Strength:
20 Minutes
4 Sets
2 Front Squats
2 Split Jerks

Wod:
3 Rounds
60 Air Squats
60 Double Unders
30 Wall Balls #20/14
30 Push Press #75/55

Strength:
4 Rounds
10 Deadlifts
10 Strict Pull Ups
Men: #225/275/315/365
Women: #145/175/205/235

Wod:
For Time
100 Bar Facing Burpees
*3 Power Cleans EMOM
Rx #165/115, Rx+ #205/145

Wod:
Happy New Year
Reminder: We Are Closed For Today

Strength:
9 AM Oly
A. 5 Sets
1 Power Clean
1 Squat Clean
1 Front Squat
1 Split Jerk
B. Clean Pull
5x5

Wod:
Every 90 Sec x 20
Partner 1
200m Run
Partner 2
10 Cal Row
20 Double Unders
Max DB Clean and Jerks #50's/35's
*Switch Every Round

Strength:
30 Minutes
Snatch
1.1.1 x 3; Rest 10 Sec
+
Snatch Grip RDL
6 Reps x 3 Sets

Wod:
-0 to 2 Min-
Max Pull Ups (Rx+ CTB)
-2 to 10 Min-
AMRAP
10 Burpees Over Bar
10 Overhead Squats #115/75
-10 to 12 Min-
Max Pull Ups (Rx+ CTB)

Strength:
25 Minutes
Back Squat
7 Reps x 3 Sets

Wod:
For Time
50 Wall Balls #20/14
100 Walking Lunges
100 Double Unders
50 Wall Balls #20/14

Strength:
20 Minutes
6 Sets
3 Hang Power Cleans
3 Split Jerks

Wod:
5 Rounds
3 Min AMRAP
20 Kb Swings #53/35
15 Box Jumps 24”/20”
10 Toes to Bar
Max S2O #135/95
-Rest 1 Min-

Strength:
EMOM x5
60 Double Unders

Wod:
4 Rounds
10 Front Squats #185/125
20 Burpees
400m Run

*9 AM and 5:30 PM ONLY

Wod:
Closed For The Day
Merry Christmas!

Strength:
Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Snatch
10 Reps @ 60%
8 Reps @ 65%
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
B. Snatch Grip Deadlift
5x5

Wod:
“12 Days Of Christmas”
1 Deadlift
2 Power Cleans
3 Hang Power Cleans
4 Lunges
5 Burpees
6 Pull Ups
7 Push Ups
8 Toes to Bar
9 Wall Balls  
10 Box Jumps
11 Snatches
1200m Run

Rx #115/75 Rx+ #135/95