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09 Dec
by: Published in Uncategorized

WOD 1: In the style of the 12 days of Christmas: For time:

1 Thruster
2 Front Rack Lunges
3 Front Squats
4 Strict Press
5 Back Squats
6 Back Rack Lunges
7 Push Press
8 Kettlebell Swings
9 Goblet Squats
10 Push Jerk
11 Hang Power Clean
12 Deadlift

All loads are at 85/55
Kettlebell exercises happen at 20/12

WOD 2: In the style of the 12 days of Christmas: For time:

1 Back Thruster
2 Back Rack Lunges
3 Back Squats
4 Strict Press
5 Front Squats
6 Front Rack Lunge
7 Push Press
8 Overhead Squat
9 Overhead Squat Lunge
10 Push Jerk
11 Hang Power Clean
12 Deadlift

All loads are at (85/55)

Last done December 22nd, 2013

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Take a look at that workout…

What you see is that it’s going to be easy because everything is at 85/55.  What I see are the memories of not a single person finishing except for some dropping who had more muscles on his body then the hulk.  This workout is a beast and it has been optimized for minimum transitions in second WOD.  The first WOD doesn’t include any Overhead Squats or Lunges, but it certainly is balanced out with a nice visit from Kettlebell fairy.  Eat your paleo wheaties and bring a post WOD napkin because this yearly gem is going to get messy!

Chanukah workout comes next week,

CG

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08 Dec
by: Published in Uncategorized

Pre WOD: 20 mins to find:

1RM Back Squat

WOD 1: Round 5: 5 mins to complete:

500M Row
40 Double Unders
30 Wall Balls (20/14)
20 Pull Ups
10 Burpees

WOD 2: Round 5: 5 mins to complete:

500M Row
50 Double Unders
40 Wall Balls (20/14)
30 Pull Ups
20 Burpees

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Finally…

The day is upon us!  After almost 4 months of squats, it is time to test yourselves.  You should have a really good idea of what kind of weights you can and should be moving with all of the practice we have been doing!  Please tie your shoes tight, get your lucky sports bra out and watch whatever inspiring clip you need to get in here and get it done.

No excuses,

CG

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07 Dec
by: Published in Uncategorized

WOD 1: EMOTM for 20 minutes:

4 Power Clean (95/65)
3 Pull Ups
2 Shoulder to Overhead (95/65)
1 Burpee

WOD 2: EMOTM for 20 minutes:

5 Power Clean (95/65)
4 Pull Ups
3 Shoulder to Overhead (95/65)
2 Burpees

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How’s your completely non-denominational end of December shopping going?…

I have made a complete wish list that I am going to mail out to Santa of all the things I want from you guys here at the gym in the year 2015.  It’s not an extensive list (don’t want to be greedy), but I feel like I have been a really good boy this year so I hope that I get it all.  If I do, it’ll be amazing.  If I don’t, I am thinking about doing something that rhymes with “smheclaring martial law all up in this gym’izzle”

We shall see,

CG

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