Wod:
“Saint Nick”
9 Min AMRAP
12 CJ #95/65
24 Double Unders
12 Back Squats #95/65
-Rest 3 Min-
9 Min AMRAP
12 Power Snatches #95/65
24 Double Unders
12 OHS #95/65
-Rest 3 Min-
9 Min Clock
Build to a Max:
Snatch or C&J

Strength:
Push Press
5x5

Wod:
75/60 Cal Row
-Rest 1 Min-
3 Rounds
25 Push Press #95
25 Pull Ups (Rx+ CTB)

Strength:
Power Clean
1.1.1 x3
-Rest 10 Sec B/T Singles-

Wod:
50 Deadlifts
35 Box Jumps 24”/20”
20 Power Cleans
-Rest 3 Min-
20 Power Cleans
35 Box Jumps 24”/20”
50 Deadlifts

Rx #155/105

Strength:
Back Squat
2, 2, 2, 1, 1, 1

Wod:
90 Db Thrusters #50/35
60 Burpees Over Db
30/24 Cal Bike

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
EMOM x30
Min 1
15 Burpees
Min 2
45 Double Unders
Min 3
15 Kb Swings #53/35

OLY:
Snatch
10 Singles @ 80%
+
Clean and Jerk
10 Singles @ 80%

Wod:
In Teams of 2
30 Min AMRAP
400 Double Unders
3k Row
200 Wall Balls #20/14
100 Pull Ups

Strength:
Deadlift
1.1.1 x3
-Rest 10 Sec B/T Reps-

Wod:
42-30-18
Toes to Bar
21-15-9
Clean and Jerk #155/105

Strength:
Hang Power Snatch
3 OTM x10

Wod:
EMOM x10
Min 1
15/12 Cal Bike
Min 2
15 Hang Power Snatches #75/55

Strength:
Squat Clean
5 Heavy Singles

Wod:
5 Rounds
5 Front Squats #185/135
25 Pull Ups
50 Double Unders

Rx+ #225/155

Strength:
Bench Press
5x2

Wod:
2 Sets
Every 10 Min
50 Bar Facing Burpees
50/40 Cal Row

Strength:
Back Squat
3, 2, 3, 2, 3, 2

Wod:
5 Rounds
15 Wall Balls #20/14
15 Box Jumps Overs 24”/20”
-Rest 3 Min-
For Time
75 Wall Balls #20/14
75 Box Jump Overs 24”/20”

Wod:
Open Gym
10 AM - 12 PM

Cardio Burn:
50 Clean and Jerks #135/95
*5 Burpees OTM Until Finished
-At 15 Min-
100/80 Cal Row
*10 Air Squat OTM Until Finished

OLY:
3 Position Snatch
Build To A Tough Single
+
3 Position Clean + Jerk
Build To A Tough Single

Wod:
In Teams of 2
2 Rounds
100 Toes to Bar
*10 Cal Bike After Each Set
+
100 Front Squats #135/95
*10 Cal Bike After Each Set

Strength:
Power Snatch
Build To A Tough Single

Wod:
-5 Min Clock-
50/40 Cal Bike
-5 Min Clock-
75 Power Snatches #75/55
-5 Min Clock-
50 Burpees Over Bar

Strength:
Bench Press
5x5

Wod:
50-40-30-20-10
Db Push Press #50/35
25-20-15-10-5
Toes to Bar

Strength:
Step Back Lunges
5x10 Alt

Wod:
10 Min Clock
50 Wall Balls #20/14
100 Double Unders
50 Air Squats
100 Double Unders
50 Wall Balls #20/14
-In Remaining Time-
Max Double Unders

Strength:
Push Jerk
5x3

Wod:
15 Min AMRAP
21 Calories
15 Pull Ups (Rx+ CTB)
9 Push Jerks #165/115

Strength:
Deadlift
2.2.2 x3
-Rest 10 Sec B/T Reps-

Wod:
3 Rounds
50 Kb Swings #53/35
35 Burpees To Bar
200m Run

Wod:
Open Gym
10 AM - 12 PM

Wod:
In House Competition
•No Other Classes•