Monthly ArchivesDecember 2013

Pecan Pie’s Sweet Revenge
2 Person Team WOD
200m Weighted Run: 1 Partner with Wall Ball (20/14) 1 Partner with a Bumper (45/35)
50 Wall Ball Shots
50 Plate Burpees
100 DU’s (200 singles)
200m Weighted Run
40 Wall Ball Shots
40 Plate Burpees
80 DU’s (160 singles)
200m Weighted Run
30 Wall Ball Shots
30 Plate Burpees
60 DU’s (120 singles)

The last class for the day is at 5:00 PM
Hold Your Horses
5 Rounds
3 Hang Squat Cleans + 1 Jerk (Bodyweight)
10 CF Box Jumps (24)
100m Run
2 Min Rest

Thursday Class Times: 6:30, 7:30, 8:30, 9:30 AM and 12:00 PM ONLY.
WOD: Air Force WOD (95#/65#)
4 Burpees at the beginning of each minute. All 20 Reps of each movement must be completed before moving on to the next set of 20.  The WOD starts with 4 Burpees.
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 Front [...]

Tuesday: 6:30, 7:30 8:30 and 9:30 AM classes only!
Each athlete will start with Day 1 then Day 2 and then Day 1. Then Day 3, Day 2, Day 1, etc….until finishing up with Day 12, Day 11, Day 10, etc…all the way down to Day 1. Just like the Christmas song.
The 12 Days of Christmas [...]

Here’s the class schedule for this week!!!
Monday: Regular class times
Tuesday: 6:30, 7:30 8:30 and 9:30 AM
Wed: Closed
Thursday: 6:30, 7:30, 8:30, 9:30 and 12:00
Friday: Regular class times. Last class will be 5pm. No 6 or 7 PM classes
2 Person Partner WOD: 20 Minute AMRAP
Chicken Soup
40 DL (225/135)
50 HSPU
90 DU’s (180 singles)
30 Cleans (Power or Squat) (185/115)
40 [...]

Amanda Plus
9-7-5
Muscle-Up
Squat Snatch (165/125)
Or
9-7-5
Squat Snatch (135/95)
20 Pull-Ups
20 Ring Dips
Travel WOD:
3 Rounds
400m Run
50 Air Squats

Hot Mess
3 Minute AMRAP:
Thrusters (135/95)
Rest 5 Minutes
5 Rounds
2 Rope Climbs (4 Mod)
5 DL (275/185)
7 CF Box Jumps (30/24)
Travel WOD:
200 Push-Ups
5 Sit-Ups each time you rest
Do the sit-ups after you finish the push-ups