Snow is coming….If  conditions are bad we will post cancellations here at least an hour before the scheduled sessions.

Click here for more photos from today’s WOD!

Warm-up

3 Rounds of:

10 Push-ups, 10 Shoulder Triplet,
10 Russian Lunges, 10 KTEs
20 Jumping Jacks

Skill Work

3 Rounds of :
Hold Top Plank 30-60 sec
Rest 30-60 sec

WOD

For time:
Row 500m 1X
then…

3 Rounds of:

50 Squats
25 Abmat Sit-ups
50 Step-ups
25 Dumbbell Push Press
50 Double Unders or 200 Jump Rope
25 Dumbbell Hang Power Clean

Cool Down

Knees to Chest 10-20 Sec Hold per side
Cobra 10 Sec Hold
Hang from Bar 10 sec
10 Pass Thru
Samson Stretch 20-30 sec Hold per side

Mindy   20 lbs  34:12
Tom K -  Scaled Skill Work
Jeff   20 lbs   49:19
Greg   15 lbs    11:24 Scaled
Rob AKA Stinky B   15 lbs   47:19
Matt   30 lbs   42:00
Heidi   20 lbs   42:20
Craig   25 lbs   40:47

3 Rounds of:

10 Push-ups, 10 Shoulder Triplet,
10 KTEs, 20 Jumping Jacks

WOD

8:45 class – 21 -15 -9

Renegade Row Push-ups
OverHead Lunges
Wall Ball

Nate     35 lbs  RR, 25 kg OL,  20 lbs WB = 11:06
Robert   12 lbs RR,  22.5 lbs OL,  12 lbs WB = 21:37
Jennifer = Ring Rows, 10 lbs OL, Squats = 10:34

10:00 Newbies – For Time!

200 Jump Rope
3 Rounds of:
25 Squats
30 sec Handstands
15 Push-ups
Then another 200 Jump Rope

Nate    10:23
Sarah   10:19
Briea

Cool Down

Lead by Nate, his choice….

3 Rounds 10 Reps of:
Mt Climbers, Slamball,
Shoulder Triplet, Squat Jump

WOD

Strength
5 Rounds of:
1 Dumbbell Hang Power  Clean
5 Dumbbell Push Press
Per side!

Metcon
100 Step-ups
50 Abmat Sit-ups
50 Step-ups
25 Abmat Sit-ups

Cool Down

Hang from the bar 10-20 sec
Samson Stretch 20-30 sec
Pass Thru  10 reps

Tom K 13:27   15-35 lbs
Mindy   10:14   20-35 lbs
Sir    10:28   15-40 lbs
Courtney   7:19   20 lbs
Andrew   6:24   50-55 lbs
Matt   8:14   45 lbs
Craig   8:45   30-40 lbs
Georgie   9:52   30 lbs
Tory   10:18   30-45 lbs
Robert   11:15   3X 50 Step-ups/25 Abmat  Skill =16 lbs Med Ball Cleans

Warm-up

3 Rounds of:

10 Push-ups, 10 Shoulder Triplet,
10 Russian Lunges, 10 KTEs
20 Jumping Jacks

WOD

Part 1: Row 1000 m for time
Rest 3-5 minutes

Part 2: 5 Rounds NFT
Focusing on Form!
10 Dead Hang Pull-ups
20 Squats

Cool Down

Dynamic 1X

3 Rounds of:
Knees to Chest 10 Sec Hold per side
Cobra 10 Sec Hold
10 Pass Thru
Samson Stretch 20-30 sec Hold per side

Mindy 4:18.8
Sir                             4:04.9
Michelle                 3:50.3*PR
Rob 4:25.9
Margo                     4:41.0
Georgie                 3:56.8*PR
Jimmy                     3:27.6
Tory                          3:41.7
Andrew                    3:17.2