ENDURANCE TEAM RUN IS AT 7:30 TODAY.  DRESS WARM

COMPETITION TEAM:
10 OH Walking Lunges
10 Weighted Situps

Snatch – 90% x 1 x 3
Clean & Jerk – 90% x 1 x 3
Pause Back Squat – Heavy Double
SLDL – 3 x 6

KB Snatch test
200 or 10 min which ever comes first

HOLIDAY HOURS REMINDER
Christmas Eve – Open 9am-1pm
Christmas – Closed
Moving to 333 Shrewsbury St. –  Closed 12/29/11 – 1/2/12

Contest WOD
Totals
Press, 1rep max
Deadlift, 1rep max
Bench Press, 1rep max
Squat, 1rep max

Add total weight.

COMPETITION TEAM: REST DAY

WOD
AMRAP in 20min of:
Run 400 meters
50 Air Squats

COMPETITION TEAM:
3 Rounds
10 GHD
10 Pushups
20 DU

Mid-hang clean – 65% x 2 x 6
Clean Pull – 90% x 4 x 5
Snatch balance – heavy single

5 Ladders / 1-3-5 reps:
Pull-up
KB snatch (reps/per arm)

TEAM WOD
In Teams of 2:
3 Rounds for time of:
Wall Balls, 20lb, Reps
Pullups, Reps
BW Bench Press, Reps
Box Jumps, 20” Reps
1.5 Pood Kettlebell Swings, Reps

Only one athlete will work at a time. Each athlete will work for 1min. Both athletes must complete each exercise before moving onto the next. Score=Total Reps

COMPETITION TEAM: Complete Team WOD

WOD
For time:
50 Double Unders
10 Box Jumps, 24”
40 Double Unders
20 Box Jumps, 24”
30 Double Unders
30 Box Jumps, 24”
20 Double Unders
40 Box Jumps, 24”
10 Double Unders
50 Box Jumps, 24”

COMPETITION TEAM:

3 Rounds
10 GHD
10 Ring Dips
10 Box Jumps 30″/24″

Mid-Hang Snatch – 65% x 2 x 6
Power Jerk – 65% x 2 x 6
Snatch Pull – 90% x 4 x 5

5 Sets: No Rest
5 KB Clean and Push Press/arm
5 DB Renegade Row/arm

NEW GYM UPDATE….. Two more weeks!!!! We are anticipating a Jan 2nd grand opening. Everything is coming to the end and we will provide updates over the next two weeks. In the picture below you can see the lifting platforms and rubber matting being put down. The equipment should also arrive today so we will post pics once everything is all set up. We would like to announce that we will be closing the old gym on Thursday 12/29 and reopening on Jan 2nd in the new gym located at 333 Shrewsbury St.. This will allow us to move everything into the new gym and be ready for opening day.  We apologize if this inconveniences anyone but we hope the long awaited anticipation will be worth it.

WOD
“Daniel”
For time:
50 Pullups
400 meter run
95lb Thrusters, 21reps
800 meter run
95lb Thrusters, 21 reps
400 meter run
50 Pullups

COMPETITION TEAM: REST DAY

CONTEST WOD
“Fran”
For time:
21-15-9
95lb Thrusters
Pullups

COMPETITION TEAM:
4 Rounds
500M row
Rest 1min

Snatch – 80% x 1 x 5
Clean & Jerk – 80% x 1 x 5
Pause back squat – heavy triple
SLDL – 3 x 5

ATTENTION MEMBERS – As of Jan 2nd we will be in the new gym and one new thing you will see is a white board for each fitness level.  These white boards will have every members name on it and a place for you to write your score for that days WOD.  These new whiteboards will have an entire weeks worth of scores on it so you will be able to see how you compare to all the other athletes in your fitness level and those in the level above you.  Your name will remain on that fitness level board until you complete your checklist for the next level.  If you have recently graduated the on-ramp or are currently in the on-ramp you will be a Beginner.  Starting today there will be sign up sheets at the front desk for each fitness level.  Please sign up for the level that you have already completed the checklist for.  Not the checklist you are still working on.  If you are signing up for the RX’d level be prepared to show a trainer your checklist.  If you have any questions, concerns, or complaints please see a trainer.

WOD
1st
Squat 5-3-1(or more)

2nd
“Elizabeth”
For time:
21-15-9
135lb Squat Clean
Ring Dips

COMPETITION TEAM:
3 Rounds
10 GHD
10 Plate Situps
10 C2B Pullups

Snatch – 80% x 1 x 5
Clean & Jerk – 80% x 1 x 5
Front squat – 85% x 3 x 3

For 5 Minutes
3 Box Jumps
8 DB Push press
Max consecutive pullups
Rest 30 Sec

WOD
1st
Bench Press 5-3-1(Or more)

2nd
Close Grip Bench 10-10-10
Barbell Row 10-10-10

Team WOD
In Teams of 2:
3 Rounds for time of:
135lb Ground to Overhead, 20reps
Burpees(Jumping over barbell), 30reps
135lb Barbell Carry, 400meters

Only one athlete may work at a time, except on the run. Reps are shown as Team totals. Each team may only use one barbell. If weights are scaled, then they must be stripped.

WOD
1st
Deadlift 5-3-1(or more)

2nd
For time:
21-18-15-12-9-6
Body Weight Deadlift
Weighted Situps, 45lb Plate
Double Double Unders (=2XReps shown)

COMPETITION TEAM
2 Rounds
15 Walking Lunges
Adams St climb

Snatch – 80% x 1 x 5
Clean & Jerk – 80% x 1 x 5
Back squat – 75% x 5 x 5
Good morning (wide stance, straight knee) – 3 x 8