December 2018

Sunday 181216

Rest day

Saturday 181215

Today, Open Gym 10:00am-12:00pm is canceled.

For Time: 
-600m Row or Run or 1.5km A-Bike
-21 Thrusters 95/65 MRX 75/55
-21 Pull-Ups
Rest 3min / Add Wt
-400m Run or Row or 1km A-Bike (opposite)
-15 Thrusters 115/75 MRX 95/65
-15 C2B Pull-Ups
Rest 2min / Add Wt
-0.5km A-Bike or 200m Run or Row (opposite)
-9 Thrusters 135/95 MRX 115/75
-9 Bar MUs

Post total time minus 5 minutes rest to comments.

Friday 181214

This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.

“The Kitchen Sink” by DB
For Time:
2 Rounds of:
“Cindy”
-5 Pull-ups
-10 Push ups
-15 Air Squats
then
-35 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-Run 400m
2 Rounds of:
-5 Squat Clean Thrust/S2O
-10 Dips (RX+ ring strict / RX/MRX bar kip)
then
-35 Russian KBS
-ROW 400m
2 Rounds of:
-15 DeadLifts
-10 T2B
then
-35 KBS
-100 Double-unders
2 Rounds of:
-15 HSPU or 5 Wallwalks
-5 OHS
then
-35 Military Sit-ups (anchored) RX+ GHD
-Run or ROW 400m or A Bike 1km
2 Rounds of: 
-2 Rope Climbs 15′ MRX 10′
-15/10 Barbell Push-ups MRX 15/10 HRPU
**Barbell Loads 115/75 RX+ 135/95 MRX 95/65**

Post time to comments.

Compare to December 15, 2017.

Thursday 181213

21-15-9 reps/cals For Time: 
-Squat Cleans 135/95 MRX 95/65
-T2B
-Row or A-Bike

Post time to comments.

This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.

Wednesday 181212

3 RFT:
-6 SDHP 95/65 RX+ 115/75 MRX 75/55
-9 Barbell Push-Ups
-12 S2O
REST 3min & Add Wt
3 RFT:
-3 S2O 155/105 RX+ 185/125 MRX 125/80
-6 Barbell Push-Ups
-12 Deadlifts

Post time for each WOD and total time minus 3 minutes rest to comments.

This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.