27th December 2014, Saturday

The box will be closed from 28th December to the 4th of January for the holidays

Team of 2

Deadlift hold 230#

75 Thursters 100#

Then

Front Rack Hold 140#

250 DU

26th December 2014, Friday

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 1 x 3

Abs

24th December 2014, Wednesday

The box will be closed from 28th December to the 4th of January for the holidays

Teams of 2

800m

150 DU

400m

75 Wall ball

200m

50 Burpees

100m

23rd December 2014, Tuesday

The box will be closed from 28th December till 4th January for the holidays

Snatch + Hang Snatch 75% x 1 x 4

Front Squat x 2 x 3

1,2,3,4,5 UnBroken MU

10,8,6,4,2 YnBroken Thruster 140#

*10 Burpee for each break to be done immediately after 10 mins Cutoff

22nd December 2014, Monday

The Box will be closed from 28th December to 4th January for the holidays

Clean & Jerk x 1 x 3

Back Squat x 2 x 3

21,18,15,12,9,6,3 Burpee

AES

20 DU

20th December 2014, Saturday

Teams of 3

75 Ring Dips

150 Wall balls

12 x 200m

19th December 2014, Friday

Jerk 1-1-1

Front Squat 1-1-1

5 Rds

60 Secs

25 DU + AMRAP Burpee

Rest 60 Secs

17th December 2014, Wednesday

Teams of 3

400m

100 Burpees

400m

150 KBS

400m

200 Wallballs

16th December 2014, Tuesday

Clean + Hang Clean + Jerk 70% x 1 x 4

Back Squat x 2 x 3

7,6,5,4,3,2,1 HSPU
AES
7 Hang Power Clean 140# + 200m

Monday, 15th December 2014

Front Squat x 2 x 3

Snatch x 1 x 3


4 Rds

2 Mins AMRAP

5 Thruster 140#

5 Burpee

Rest 1 Min

Friday, 12th December 2014

The Box will be closed this Saturday, 13th December 2014. Class will resume as per usual on Monday, 15th December 2014

Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Back Squat x 1 x 3

Abs