Year

2018
Workout of the Day 2018 seconds as many rounds as possible 20 cal row 18 wall ball shots (#20/#14) 20 cal bike 18 sumo deadlift high pulls (#75/#55) 20 cal row 18 box jumps (#24″/20″) 20 cal bike 18 push press  
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Workout of the Day For time with a partner 100 burpees, then… 3 rounds of 10 partner clapping pushups 20 synchro goblet squats 40 pullups (20 each while partner hangs from bar) then.. 100 burpees
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Pre WOD Every minute on the minute for 10 minutes 1 power clean + hang squat clean Workout of the Day 14 minutes as many rounds as possible 7 thrusters (#95/#65) 7 pullups 28 double unders
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Workout of the Day 30 minutes as many rounds as possible 21/15 calorie row 18 weighted situps (#45/#25) 15/10 calorie Assault bike 12 kettlebell swings (32kg/24kg) 9 burpees
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Workout of the Day “12 Days of Christmas” For time 1 rope climb 2 DL’s 275/185 3 Devils Press 50/35 4 burpees 5 C2B pullups 6 KB swings 32/24 7 WB shots 20/14 8 DB lunges 50 /35 9 pushups 10 BJ’s 24/20 11 T2B 12 DB snatches 70/50 Perform reps like the song… 1/2,1/3,2,1/4,3,2,1..etc
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Pre WOD Every 2 minutes on the minute for 14 minutes 1 power snatch 1 hang squat snatch Workout of the Day 10 minutes as many rounds as possible 1 deadlift (#225/#155) 2 wall ball shots (#20/#14) 2 DL’s 4 WB shots 3/6, 4/8, 5/10 etc…….
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Pre WOD Dumbell bench press 5 X 10 Workout of the Day 5 rounds 1:00 AMRAP DB snatch (#50/#35) 1:00 AMRAP box jumps (24″/20″) 1:00 10 meter shuttle sprints 1:00 rest  
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Pre WOD 5 rounds not for time 5 romanian deadlifts 15 V-ups Workout of the Day For time 50 calorie Assault bike 25 manmakers (#50/#35) 50 calorie row
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Mon 12/24: 9 AM only, 12 Days of Christmas WOD Tues 12/25: Closed Weds 12/26: Closed Thurs 12/27- Sat 12/29: Normal schedule   Mon 12/31: 6am,8am,9am,noon only Tues 1/1: Closed Weds 1/2- Sat 1/5: Normal schedule
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Pre WOD Overhead squat 5 X 5 Workout of the Day For time 21-18-15-12-9-6-3 Kettlebell swings (32kg/24kg) Toes to bar
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