Month: December 2015

December 31, 2015

Thursday 151231

“DBs BIG Money” Cash it all in on New Year’s Eve 2 RFT:

200m Run

11 Front Squats, 185/125 or 155/105

400m Run

12 C2B Pull ups

600m Run

13 Cleans (Power or Squat) 185/125 or 155/105

800m Run

14 KBS 70/55 or 55/35

Eric (KB Swing)

New Years Hours:

Thursday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm

Friday, January 1st-10:00am

Saturday, January 2nd-8:00am, 9:00am & 10:00am

December 30, 2015

Wednesday 151230

EMOM for 20min:

5 Dumbbell or Kettlebell Deadlifts

5 Dumbbell or KettleBell Hang Power Cleans

5 Dumbbell or KettleBell Thrusters

The rx’d Dumbbell/KettleBell weight is 45% bodyweight for men and 30% bodyweight for women (that is both dumbbells/KB combined).

**Stay on the minute for as long as possible, if you can’t keep up sit out 1min and get back in

*Score = Dumbbell/KettleBell weight used, total minutes completed and total rounds completed thereafter.

Post results to responses.

Compare to December 29, 2014.

Dana (Over the bar burpee)

New Years Hours:

Thursday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm

Friday, January 1st-10:00am

Saturday, January 2nd-8:00am, 9:00am & 10:00am

December 29, 2015

Tuesday 151229

For Time:

4 Rounds of Cindy (1rd = 5 Pull-Ups -10 Push-Ups – 15 Air Squats)

15 Power Snatch 135/95 – 115/80 – 95/65 (list wt)

3 Rounds of Cindy

15 Thrusters 135/95 – 115/80 – 95/65 (list wt)

2 Rounds of Cindy

15 Power Clean 135/95 – 115/80 – 95/65 (list wt)

**Can adjust load for each barbell exercise during WOD**

Post time and loads to responses.

Jesse (T2B)

New Years Hours:

Thursday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm

Friday, January 1st-10:00am

Saturday, January 2nd-8:00am, 9:00am & 10:00am

December 28, 2015

Monday 151228

E6MOM for 5 ReTEST/Comparison Events

Can change strategy and event order.   Compare to December 9, 2015.

800m Sprint/Run for time

1000m Row for time

50 Back Squats from floor bodyweight men / 70% bodyweight women for time

100 KBS 70/55 or 55/35 or 45/25 for time

Build up to a Max Snatch (squat or power)

**Athletes Choice on Order, but all Must be completed *if not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min.

**Can prep bar in between E6MOM but cannot start until next E6MOM begins

*Score is finish time for each event or max reps in 6min time cap

Post results for each test to responses.

Dave (KB Swing)

New Years Hours:

Thursday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm

Friday, January 1st-10:00am

Saturday, January 2nd-8:00am, 9:00am & 10:00am

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