We have LOTs of outdoor workout space

WODs for Dec 9th-14th 2019

December is Hanging Month, grasp on!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
400m run (for time)
21 push press 60/45kg
500m row
15 push press
400m ski
9 push press
0.6 mi bike
Post 400m run time, load and final time

Monday 5pm Gymnastics Specialty Session

Tuesdays WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 ring/bar/box dips
15 DB renegade rows (50/35#)
Five rounds NOT for time of:
3 eccentric pull ups (ASAP)*
2 lower from handstand (ASAP)
Notes in journal: do more or less next time?
*as slowly as possible

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squats
Post 3RM to chalkboard/journals and perhaps the PR board.
Compare to Sept 13 (5-3-1) Aug 21 2019 (3 rep)
Three rounds for time of:
10 DB deadlifts (AHAP)*
20 DB push ups
Post time and load
* as heavy as possible

Wednesday 5pm Underground Strength Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
KB/DB FGB (Kettlebell/Dumbbell Fight Gone Bad)
Three rounds, one minute each movement, maximum reps of:
KB goblet squat (53/36#)
DB push press (50/35#)
KB swing (Russian)
DB box step up (20″)- one DB in each hand and step up.
KB sumo deadlift high pull
Rest exactly one minute
Post  load and total number of rep for each MOVEMENT to chalkboard/journal

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Work/Rest Fran
21-15-9 reps/round for time of:
thrusters (45/30kg*)
pull ups
work for exactly one minute, rest exactly one minute until all reps are complete
*For previous PR Fran times under 5 minutes, increase load by 5kg for each 30 seconds
Post load and total running clock time to chalkboard/journals
Compare to Work/Rest Fran on Dec 16 2016, and compare to
regular Fran times from: July 30 2019, Nov 27 2018, Oct 31 2017

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

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