Author Archive: Andrew Thompson

12/27/18 WOD

AMRAP 30:00
Run 1 lap
50m Suitcase carry R AHAP
100 single unders
50m Suitcase carry L AHAP
10 lateral step ups R 24/20
5 TGU R 45/35# barbell
10 lateral step ups L 24/20
5 TGU L 45/35# barbell
*Just beyond conversational pace

12/26/18 WOD

Holiday Hours: Open Gym 4:00-7:00 p.m.

EMOM 5:00
1-3 strict muscle up
or
3 ground assisted muscle up

EMOM 5:00 for quality
:30 alt pistols

EMOM 5:00
ME HS walk
:20 cap

EMOM 20:00 for quality
A – :40 row for cal
B – :30 double under
C – :20 ME HRPU
D – 10 alt reverse lunge @ 2111
*Just beyond conversational pace

12/24/18 WOD

Merry Christmas Eve!
Holiday Hours:  8:00-10:00 a.m. only (Last heat starts at 9:40 a.m.)

12 Days of Christmas WOD
For Time
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Press (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)