OPEN GYM 9AM-NOON
*Most members will be doing this workout at 9:30a. For instruction and a warm up arrive at 9a.
“12 Days of Christmas”
1 Muscle Up
2 Jerks (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 Deadlifts (135/95)
6 Burpees
7 Toes to Bar
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Handstand Push Ups
12 Ounce Beer (Or Kettlebell Swings (53/35)
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push Up
"Here"
4 Rounds:
3 Handstand Push Ups
6 Chest to Bar Pull Ups
12 Front Squats (95/65)
24 Double Unders
"Invincible"
3 Rounds:
25 Calorie Row
16 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
Halloween WOD and Social...
"The Hills"
For time:
400 Meter Run
120 Double Unders
400 Meter Run
100 Squats
400 Meter Run
80 Abmat Sit Ups
400 Meter Run
60 Pull Ups
400 Meter Run
40 Clean and Jerks (95/65)
400 Meter Run
20 Handstand Push Ups
400 Meter Run
Halloween WOD and Social"
“Outta Control”
50-40-30-20-10 Pistols
25-20-15-10-5 Handstand Push Ups
"Look What The Cat Dragged In"
15-12-9-6-3
Hang Power Cleans (155/105)
Handstand Push Ups