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Workout for 12/15/2014 – Monday

Skill
Toes to bar
Strength
Z press
WOD 
Fight gone bad
Wall ball
Sit-ups
Pull-ups
Push-ups
Burpee tuck jump

Workout for 12/12/2014 – Friday

Skill
Hand Stand Push Ups
Strength
Foam Press – 2 RM
WOD
Jacked and Fran
21 – 15 – 9
Thrusters 135/95
Chinups – 2 chain/1chain

Workout for 12/11/2014 – Thursday

Skill
Clean Pulls
Strength
Front Squats to Box – 12×2
WOD
18 Minute Amrap
200 Yard Run
25 Wall Ball
15 Toes To Bar

Workout for 12/10/2014 – Wednesday

Skill
Ring Dip
Strength
Incline Press – 5 x 8
Bent Row – 5 x 12
Front Raise – 5 x 15
Weighted Situps – 4 x 12
WOD
Max Pushups in 3 Minutes

Workout for 12/9/2014 – Tuesday

Skill
Snatch From Hang
Strength
High Pull – 12 x 1
WOD
Team Prowler Sprints
20-40-60-80-100

Workout for 12/8/2014 – Monday

Skill
Box Jumps
Strength
Sumo Deadlift 3RM
Band Hamstring Curls – 100
WOD
3 Rounds For Time
33 Situps
33 Lunges
33 Pullups

Workout for Winter Schedule

Starting Monday new night class hours will be
4:30pm
5:30pm
6:30pm
Monday – Friday open gym hours
8:30-9:30 am
11 am-12pm
3-4:30pm
Saturday
11am-12pm

Workout for 12/4/2014 – Thursday

Skill
Kb snatch
Strength 
Kb overhead squats 5 x 8
WOD 16 minute cap
100 sit ups
1550 yard run
50 yard handstand walk

Workout for 12/1/2014 – Monday

Skill
Sdhp
Strength
Speed Squats 6×5 @ 45%
WOD
EMOM 21 minutes
1 Burpee
5 air squats
10 swings
* add 1 rep to each per minute, if you fail on a round rest one minute and then repeat round before advancing.

Workout for 11/17/2014 – Monday

Skill
Box jumps
Strength
High bar squats
WOD 
100 squats
10 rounds
12 swings
12 sit-ups
100 squats