THURSDAY DECEMBER 31, 2015
WARMUP:
INSTRUCTOR LED
WOD: (545AM, 8AM & 9AM CLASSES ONLY TODAY)
EMOM 31 MINS. (MOD: AMRAP 31 MINS.)
1 CLEAN AND JERK 185/135
25 DOUBLE UNDERS (50 SINGLES)
COOL DOWN
WEDNESDAY DECEMBER 30, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
FRONT SQUAT
8-6-4-2-1-8
65,80,85,95,100,75
WOD:
5 ROUNDS
12 RENEGADE ROWS 45/30
9 DB RACKED SQUATS 45/30
6 DB LOW CARRY LUNGES 45/30
COOL DOWN
TUESDAY DECEMBER 29, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
OPEN GYMNASTICS PRACTICE
WOD:
CHASER: EVERYONE STARTS AT AN EXERCISE AND STAYS IN ORDER
NOTE: SAME WEIGHTS FOR MEN AND WOMEN, DIFFERENT REP COUNTS
*IF YOU MODIFY THE WEIGHTS ON SB’s &/OR KB’s, DO REPS 15 & 20
AMRAP 20 MINS.
5/3 CALORIE BIKE
10/6 CALORIE ROW
15/10 20 LB. SLAM BALLS
20/14 53 LB. RUSSIAN KB SWINGS
COOL DOWN
MONDAY DECEMBER 28, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SQUAT SNATCH
4-3-2-1-1
WOD:
10,9,8,7,6,5
DEADLIFTS 135/95
CHEST TO BAR PULLUPS
SUMO DEADLIFTS 135/95
AFTERMATH:
4,3,2,1
INCH WORMS
CLAPPING PUSHUPS
BURPEES
COOL DOWN
THURSDAY DECEMBER 24, 2015
WARMUP:
INSTRUCTOR LED
WOD:
GYMCORE CROSSFIT 12 DAYS OF CHRISTMAS
12 ROUNDS
11 LATERAL JUMPS OVER BAR
10 LUNGES
9 SQUATS
8 ALTERNATING V-UPS (OPPOSITES)
7 PUSHUPS
6 MOUNTAIN CLIMBERS
5 DEADLIFTS 95/65
4 HANG POWER CLEANS 95/65
3 JERKS 95/65
2 BURPEES
1 POWER SNATCH 95/65
COOL DOWN AND MERRY CHRISTMAS!
WEDNESDAY DECEMBER 23, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
SQUAT CLEAN
5-4-3-2-1-1-1
75,80,85,90,95,100,100+
WOD:
AMRAP 20 MINS.
ADD 1 REP TO EACH MOVEMENT AFTER EVERY COMPLETED ROUND
START EVERY MIN. BY COMPLETING 3 PULLUPS
1 RUSSIAN KB SWINGS 70/53
1 BOX JUMP 24/20″ (RX+ 30/24″)
COOL DOWN
TUESDAY DECEMBER 22, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
PRESS
5-3-3-2-2
80,85,90,95,95%
WOD:
1 MIN. EACH EXERCISE
1 MIN. REST BETWEEN ROUNDS
4 ROUNDS
BIKE CALORIES
HOLLOW ROCKS
RING ROWS
HIGH PLANK FOR TIME (1 ATTEMPT PER ROUND, SO ONCE YOU BREAK, REST THE REMAINDER OF THE MIN.)
RECORD TOTAL REPS AND TOTAL TIME OF HIGH PLANKS
COOL DOWN
MONDAY DECEMBER 21, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
OHS
8-4-6-2-4+
65,75,70,85,80%
WOD:
22 MIN. TIME CAP
5 ROUNDS
250M ROW
25 THRUSTERS 45/35
15 TOES TO BAR
***PLEASE DON’T DUMP BARS WITHOUT BUMPER PLATES
COOL DOWN