WOD: Dec 26, 2017

• Tabata (8 x :20/:10)...cycle thru one move to the next
  *1:00 recovery between movements*
  (A) C2
  (B) DU
  (C) Thrusters (BB/DB/or KB)
  (D) WB
  (E) Pull Up
  (F) Burpee
• Cool Down w/ Limber 11 as a group :-)

PSA: Dec 25, 2017

• Merry Christmas (we out)
• See ya back in here mañana (normal hours)

PSA: Dec 24, 2017

• Week of Xmas & New Year we will perform dotcom or guinea pig WODs. We will resume our second three week cycle 01.08.18
• We will be closed Mon 12.25.17 & 01.01.18

WOD: Dec 23, 2017

• week 3 B/S: 55/5, 65/5, 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10)
• :00-12:00...1 mi Run & ME DU
  12:00-15:00...Recover
  15:00-22:00...800m Run & ME WB
  22:00-25:00...Recover
  25:00-30:00...400m Run & ME (alt) 1A KB G2OH

WOD: Dec 22, 2017

• week 3 (3 pos) HPC: 55/5, 65/5, 75/3, 85/2, 95/1+
• 12/200-9/200-6/200-3/200: HPC, F/S, S2OH (Run)

WOD: Dec 21, 2017

• week 3 D/L: 55/5, 65/5, 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10)
• 21 (L) Split Double Pump MBS, 21 WB, 21 (R) SDP MBS, 21 cal C2
  15 (L) Split Double Pump MBS, 15 WB, 15 (R) SDP MBS, 15 cal C2
  9 (L) Split Double Pump MBS, 9 WB, 9 (R) SDP MBS, 9 cal C2

PSA: Dec 20, 2017

• Week of Xmas & New Year we will perform dotcom or guinea pig WODs. We will resume our second three week cycle 01.08.18
• We will be closed Mon 12.25.17 & 01.01.18

WOD: Dec 19, 2017

• week 3 (1) Press (2) PP (3) Jerk: 55/3, 65/3, 75/3, 85/2, 95/1+
• 500m C2, 40 DU, 30 KBS, 20 Pull Up, 10 Burpee
  2:00 Recovery
• 10 Burpee, 20 Pull Up, 30 KBS, 40 DU, 500m C2

WOD: Dec 18, 2017

• week 3 Snatch: 55/5, 65/5, 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10)
• 3 RFTWT: 10 HPS, 10 OHS, 10 BB Burpee, 100Y Shuttle (2:00 recovery between)

WOD: Dec 16, 2017

• Week 2 (3 pos) HPC: 50/5, 60/5, 70/3, 80/3, 90/3+ 
• Tabata (8 x :20/:10) (A) Burpee, (B) DU, (C) C2, (D) KB Goblet Squat
  *cycle thru all of one movement prior to advancing*
  **1:00 recovery between movements**

WOD: Dec 15, 2017

• Week 2 D/L: 50/5, 60/5, 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10)
• For Time: 7-6-5-4-3-2-1 (Alt 1A) KB G2OH & BMU (2:1 Pull Up/Dip)

WOD: Dec 14, 2017

• week 2: (1) Press (2) PP (3) Jerk: 50/3, 60/3, 70/2, 80/2, 90/2+
• 15-12-9-6-3 Burpee Box Jump & BB BOR (might be a partner WOD)
  compare 08.31.17

WOD: Dec 12, 2017

• week 2 Snatch: 50/5, 60/5, 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10)
• EMOM/20
  Min 1, 5, 9, 13, 17: 15/12 cal C2
  Min 2, 6, 10, 14, 18: 15 TTB
  Min 3, 7, 11, 15, 19: 12 Box Jump
  Min 4, 8, 12, 16, 20: 15 F/S
  compare 06.06.17

WOD: Dec 11, 2017

• week 2 B/S: 50/10, 60/10, 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10)
• M/C 1: AMRAP/8 - 120y Shuttle, 9 HPC, 6 Burpee Box Jump, 3 C2BPU
  Rest 2:00
  M/C 2: AMRAP/6 - 3 P/C + 3 F/S + 3 P/J
  compare 07.14.17