Warmup:
1/2 Tabata
Mountain Climbers
Supermans
Toe touches
Row

Strength:
Back Squats
5-4-3-2-1-1-1

Workout:
3 Rounds
400m Run
12 Deadlifts
21 Box Jumps

Warmup:
Junkyard Dog
Burgener Warmup

Strength:
3 Position Snatch-hold each position for 3 seconds

Workout:
12 Minute AMRAP
12 Thrusters
12 TTB
12 Burpees

OPEN GYM!!!

32 Jumping Jax
15 Pushups
20 Box Jumps
25 Situps
30 Lunges

Workout:
1000m Row
5 Rounds
20 Pushups
5 Push Press

Coaches WOD

MERRY CHRISTMAS!!!
GOD Bless you all.

Strength:
Clean and Jerk 1-1-1-1-1-1-1

Workout:
100 Double Unders
Then 21-15-9
Situps
Ring Rows
Mountain Climbers
Then……….
100 Double Unders

Skill Day:
Pick a skill and work on it for 20 minutes

Workout:
"Nancy"
5 Rounds
400m Run
15 OHS 95/65

Strength:
Back Squat 3 Sets of 3-2-1

Workout:
10-9-8-7-6-5-4-3-2-1
Deadlift
Slow Back Extentions-Squeeze tight at the top

Warmup:
1/2 Tabata
2 Minutes on each exercise
Jumping Jacks
Lunges
Mountain Climbers
Planks

Workout:
1 Strict Pullup
2 TTB
3 Hspu
4 Burpees
5 Pushups
6 Box Dips
7 Box Jumps
8 KB or weighted stepups
9 KB Swings
10 Double Unders
11 Wall Balls
12 Clean and Jerks

Push Press 5-3-1+

Workout:
21-15-9
Hang Cleans
Box Jumps
Toes to Bar

Open Gym!

Strength: Clean 5-3-1+

Workout:
5 Rounds
200m Run with a Medball or Sandbag
30 Wall Balls

Deadlift: 5-3-1+

Workout:
5 Rounds
15 Burpees
10 Box Hspu

Front Squat 5-3-1+

Workout:
10 Rounds
10 Front rack lunges
15 Situps

No Strength

Workout:
3 Rounds
5 Thrusters
10 Back Squats
15 Pushups
20 KB Swings

No workout due to ice!!! Enjoy your weekend=)

No workout due to ice!!!

Strength:
Deadlift 3-3-3-Max Reps-3-3-3

Workout:
"Tabata"
Planks
Double Unders
Situps
OH Lunges

1000m Row
Arm Circles
Squat Holds
Pass Throughs
Duck Walks
Ball Slams
Rest…Then complete 20 burpees quickly

Workout:
30 Clean and Jerks for time

Strength: 

Front Squat 3-3-3-Max Reps-3-3-3

Workout: 

"Swerve 32"

400m Run

32 Double Unders

32 Burpees

32 Pullups

32 Wall Balls

32 Push Press

32 Double Unders

400m Run

Happy Birthday Jorge