2019 Burpees to start the new year!!!

On January 1, 2019 at 11:00 am, we will perform 2019 burpees to welcome in the new year. The more people that show, the fewer burpees for each. Don’t worry, we have plans to enjoy a meal after the work is done. Bring your favorite meat, veggies, fruit, nuts and seeds, and dare I say it…dessert…whatever you want to bring.

Please come join us on the 1st and let’s enjoy the first day of the new year together!

See you there.

Warm Up – 2 Min Row/Bike – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Banded Ankle Lunge (each) – Then – 5 Goblet Squats / 30 sec Front Rack (empty bar) Pride Squat / 5 Front Squats – 2 Rounds (add weight)

Strength WOD – Front Squat – 5-5-5-5-5-5-5 (Compare to 10/3/18)

WOD – 12 Min AMRAP
L3
1 Thruster 95/65#
1 C2B Pull up
3 Thruster 95/65#
3 C2B Pull up
6 Thruster 95/65#
6 C2B Pull up
9 Thruster 95/65#
9 C2B Pull up
12 Thruster 95/65#
12 C2B Pull up
Etc….
Total Reps

L2
1 Thruster 65/45#
1 C2B Banded Pull up
3 Thruster 65/45#
3 C2B Banded Pull up
6 Thruster 65/45#
6 C2B Banded Pull up
9 Thruster 65/45#
9 C2B Banded Pull up
12 Thruster 65/45#
12 C2B Banded Pull up
Etc….
Total Reps

L1
1 Thruster 45/25#
1 C2B Jumping Pull up
3 Thruster 45/25#
3 C2B Jumping Pull up
6 Thruster 45/25#
6 C2B Jumping Pull up
9 Thruster 45/25#
9 C2B Jumping Pull up
12 Thruster 45/25#
12 C2B Jumping Pull up
Etc….
Total Reps

Warm Up
100m
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTS Presses
2 Rounds
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Bench
1 x 10 Warm Up
1 x 7 Warm Up
1 x 5 Warm Up
5 x 5 Work to Heaviest

Dumbbell Bench
5 x 5 Work to Heaviest

Strict Pull ups
5 x 5 Add Weight

Front Rack Walking Lunge
3 x 10 (Add 10# to Last)

NO 4:30pm Class!!!  All other classes will meet!!!

Warm Up – 30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec high jump singles – 10 Abmat Sit ups – 5 Dumbbell Push Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Push Press
Bear Crawl/Inchworm – Broad Jump

Strength WOD – Shoulder Press – 3-3-3-3-3-3-3 (compare to 9/11/18)

WOD – 12 Min AMRAP – Compare to 11/2/18
L3
30 Double Unders
10 Burpees
1 Rope Climb to 15’
Rounds + Reps

L2
15 Double Unders
10 Burpees
1 Rope Climb AHAP
Rounds + Reps

L1
60 Single Unders
10 Burpees
3 Hand over Hand
Rounds + Reps

NO NOON Open Gym or 4:30pm Class! All other classes will meet!!!

Warm Up – 1 Min Bike/Row – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
Bar Work – 10 (each) Front Rack elbow raises – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Cleans – 2 Squat Cleans – Warm Up

Strength WOD – Clean (Power or Squat) – 3-3-3-3-3-3-3 (reset) (compare to 7/12/18)

WOD – With a Partner (Compare to 10/16/18)
6 Min AMRAP
10/8 Cal Bike
10 Burpees
-Rest 2 Min-
6 Min AMRAP
10/8 Cal Row
10 Burpees
Total Rounds + Reps

NO 4:30pm Class – All other classes will meet!!!

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 5 Goblet Squats – 30Min Pride Squat – Back Squats 10

Strength WOD – Back Squat – 7- 7-7-7-7-7-7 (compare to 9/25/18)

WOD – 10 Min EMOM
5 Goblet Squats 55/45# L2-45/35# L1-35/25#
5 Kettle Bell Swings
5 Burpees
*AMRAP if you can’t keep up*

Class Schedule Mon 12/24/18 – Sat 12/29/18
Monday 12/24/18 – 9am ONLY – Partner WOD – All other classes cancelled
Tuesday 12/25/18 – No Classes – Merry Christmas!!!

Wed 12/26/18 – NO 4:30pm class – All other classes will meet!
Thu 12/27/18 – NO 4:30pm class – All other classes will meet!
Fri 12/28/18 – NO 4:30pm class – All other classes will meet!

Saturday – 9:00am Strength 10:00am Open Gym

Warm Up – Movement Prep –

-Partner may split up the work any way you choose. Only one partner may work at a time. You must finish all reps of one movement before moving to the next movement.

Half the Grinch
50 Pull ups / Banded Pull ups / Ring rows
50 Weighted Step ups 24/20″ – 20/16″ (box) with 45/25# – 25/10# (plate)
50 Kettle bell Swings 55/35# – 45/25# – 35/15#
50 Shoulder to Overhead 95/65# – 65/45# – 55/35#
50 Double unders / 100 Singles
50 Clean & Jerk 95/65# – 65/45# – 55/35#
50 Air Squats
50 Thrusters 95/65# – 65/45# – 55/35#
50 Burpees
50 Abmat Sit ups
50 Power Snatches 95/65# – 65/45# – 55/35#
50 H.O.D. Push ups
For Time

Warm Up  
2 Min Bike                                                                                   
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Bar Work
Deficit Deadlift(standing on 45# plate)– 10,8,6 – warm up

Deficit Deadlift 
3 x 5 (add weight each set)

Deadlift
5 x 5

Back Rack Walking Lunge
3 x 10 steps (Bar or Dumbbell)

Hero WOD
“The Seven”
7 Handstand Push-Ups L2-Pike L1-Knees on Box
7 Thrusters L3-135/95# L2-95/65# L1-65/45#
7 Knees-to-Elbows L2-K290 L1-Lying T2B
7 Deadlifts L3-245/165# L2-205/135# L1-135/95#
7 Burpees
7 Kettlebell Swings L3-70/55# L2-55/45# L1-35/15#
7 Pull-Ups L2-Banded L1-Ring Rows
7 Rounds For Time

Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 OHS – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 5 SOTTS Presses – 2 Min Overhead Thoracic Extension –

Strength WOD – Overhead Squat – 5-5-5-5-5-5-5 (Compare to 9/14/18)
**Practice Snatch Balance during the first 3 sets**

WOD
12 Min – Every 30 sec –
1 Snatch Balance @ 75% of 5RM
2 Overhead Squat @ 75% of 5RM

Warm Up – 3 Laps – Empty Bar – 3 SP – 3 PP – 3 PJ – 2 Rounds
10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups
5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Push Jerk – 9 – 7 – 5 (Add weight)

Strength WOD – Push Jerk – 3-3-3-3-3-3-3 (Compare to 8/6/18)

WOD – Compare to 8/30/18
30 sec AMRAP
Touch the Bar Burpees
– 1 Min Rest –
6 Rounds for Total Reps