A) Build to a 1RM Snatch B) “Amanda” 9-7-5 Muscle Ups Squat Snatch

   7 Minute AMRAP: 25-Double Unders 10-Burpees 3 minute rest 7 Minute AMRAP: 25-Double Unders 2-Rope Climbs 3 minute rest 7 Minute AMRAP: Row for Calories

   A) 1-1-1-1-1—Back Squat B) 10-10-10—Back Rack Step Back Lunges @50-60% of today’s 1RM Squat C) 3 Rounds, Not For Time: 20-Sit Ups 40-Flutter Kicks 60 Second Push-Up Plank 60 Second Superman Hold

  “Open WOD 15.1 & 15.1.A” 9 Minute AMRAP: 15-T2B 10-Deadlifts  (115/75) 5-Snatches (115/75) -then- 6 Minutes to Find 1RM Clean and Jerk

   For Time: 1000 Meter Row 50-Wall Balls (20/14) 30-Burpee Box Jumps (24/20) 20-Strict HSPU 30-Burpee Box Jumps  50-Wall Balls 1000 Meter Row

   “Fran” Friday! 21-15-9 Thrusters (95/65) Pull Ups Box Brief: Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard.  New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes Saturday January 2nd: Normal schedule

   A) 3-3-3-3-3-3-3—Dead lift @80%+ B) “Annie” 50-40-30-20-10 Double Unders  Sit Ups Box Brief: Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard.  New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes Saturday January 2nd: Normal... Read More

   5 Minute AMRAP: 100 Meter Run 3-Power Cleans @75% of 1RM *5 minute rest 5 Minute AMRAP: 100 Meter Run 2-Power Cleans @85% *5 minute rest 5 Minute AMRAP: 100 Meter Run 1-Power Clean @90%  Box Brief: Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard.  New Years Week... Read More

   7 Rounds: 40 seconds on, 20 seconds off Minute 1: Row for Calories Minute 2: Burpees Minute 3: KBS (53/36) Box Brief: Weightlifting clinic this Saturday at 11:30am. Spots limited. Sign up sheet on the whiteboard.  New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day: Only 8:30am,... Read More

  5 Rounds: 10-Push Jerks (155/105 10-T2B 10-Box Jumps (30/24)  New Years Week Schedule: New Years Eve: No 5:30, 6:30 or 7:30pm classed  New Years Day: Only 8:30am, 9:30am, 11:30am and 4:30pm classes Saturday January 2nd: Normal schedule