Friday 1.1.15 Happy New Year's Day!!

**No classes New Year’s Day – Gym Closed**

**Next Foundations Class is 09 January 2016**

Due to Holiday Schedule, Our Foundations class will be held 09 January 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Thursday 12.31.15 **No Classes until 05Jan16**

Suggested WOD:

“Golden Grahams”

AMRAP 12:

15 Snatches (75/55), 15 Box Jumps (24/20)

15 Snatches (95/65), 15 Box Jumps (24/20)

15 Snatches (115/80), 15 Box Jumps (24/20)

15 Snatches (135/95), 15 Box Jumps (24/20)

AMRAP Snatches (155/105) in Time Remaining

Wednesday 12.30.15 **No Classes until 05Jan16**

Suggested WOD:

“The Ghost”

6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double-Unders

1:00 Rest

Tuesday 12.29.15 **No Classes until 05Jan16**

Suggested WOD:

“Fruit Loops”

3 rounds:

25 Thrusters (95/65)

25 Toes to Bar

**Next Foundations Class is 09 January 2016**

Due to Holiday Schedule, Our Foundations class will be held 09 January 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.

Monday 12.28.15 **No Classes until 05Jan16**

Suggested WOD:

Squat Mobility

2,000 Meter Row

Saturday 12.26.15

**No Class Today!  Gym is closed through Sunday**

Suggested WOD:

“Apple Jacks”

Teams of 2

50 – 40 – 30 – 20 – 10

Power Clean (115/80)
Box Jump Overs (24/20)
Push Jerks (115/80)
Toes to Bar

Friday 12.25.15

**NO CLASS TODAY!**

MERRY CHRISTMAS CENTURIONS!!!!

Suggested WOD:

Eat Cookies
Open Presents
Drink Eggnog
Repeat

Enjoy your day!!!!

Thursday 12.24.15

**NO CLASS TODAY, gym will be closed through Sunday for Christmas holiday.**

Happy Christmas Eve!

Suggested WOD:

“Loredo”

6 Rounds

24 Air Squats
24 Pushups
24 Walking-Lunge Steps
400 Meter Run

Wednesday 12.23.15

**0530 CLASS ONLY! Gym will be closed Thursday-Sunday**

“12 Days of CrossFit”

1 Squat Snatch (135/95)
2 Box Jumps
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 GHD Sit-Ups
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Calorie row

Workout flows as follows:

1 Squat Snatch
2 Box Jumps, 1 Squat Snatch
3 Push Presses, 2 Box Jumps, 1 Squat Snatch
4 Toes to Bar, 3 Push Presses, 2 Box Jumps, 1 Squat Snatch

Tuesday 12.22.15

**0530 class only Tuesday and Wednesday!  Gym will be closed Thursday through Sunday for the Christmas holiday!**

WOD

“Three Amigos”

Teams of 3

AMRAP 25:

3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

****Noon Class Cancelled today***

Gym closes at 1200!!

Monday 12.21.15

*** NOON CLASS ONLY ***

WOD
“Bangarang”

21 Power Snatches (95/65)
21 Burpees
21 Pull-Ups
15 Overhead Squats (95/65)
15 Burpees
15 Pull-Ups
9 Squat Snatches (95/65)
9 Burpees
9 Pull-Ups

Saturday 12.19.15 **Gym Closed Closed Till 20DEC15**

Suggested WOD

“Big Mama Tabata”

8 rounds of :20s On, :10s Off

Wall Balls (20/14)

Toes to Bar

Row (Calories)

Power Cleans (135/95)

Complete all 8 rounds of the movement before rotating. Score is total reps at each.

Friday 12.18.15 **Gym Closed Till 20DEC15**

Suggested WOD

 “Pumped Up Game Changer”

21 – 15 – 9:

Deadlift (275/185)

Box Jump (30/24)

Thursday 12.17.15 **Gym Closed Till 20DEC15**

Recommended WOD

 “Jazz Hands”

75 Kettlebell Swings (53/35)

2K Row

75 Kettlebell Swings (53/35)

Wednesday 12.16.15 **Gym Closed Till 20DEC15**

Recommended WOD

 “Double Dutch”

100 Double-Unders, 5 Rounds of Cindy

80 Double-Unders, 4 Rounds of Cindy

60 Double-Unders, 3 Rounds of Cindy

40 Double-Unders, 2 Rounds of Cindy

20 Double-Unders, 1 Round of Cindy

1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats.

Tuesday 12.15.15 **Gym Closed**

Recommended WOD

“Double Time”

Teams of 2

AMRAP 2: Squat Cleans (135/95)

AMRAP 2: Push Jerks (135/95)

AMRAP 3: Squat Cleans (135/95)

AMRAP 3: Push Jerks (135/95)

AMRAP 4: Squat Cleans (135/95)

AMRAP 4: Push Jerks (135/95)

Running clock, with AMRAP’s immediately following each other.

Monday 12.14.15 **Gym Closed All Week**

Suggested WOD

 “The Good Life”

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

Saturday 12.12.15 ***Gym Closed**

“Galapagos”

Teams of 2

10 Rounds Total – 5 Rounds Each

10 Handstand Pushups

10 Deadlifts (205/145)

10 Thrusters (95/65)

10 Toes to Bar

Partners complete full rounds before alternating.

Friday 12.11.15 **Gym Closed** Suggested WOD

“Sweet Tooth”

AMRAP 10:

15 Wall Balls (20/14)

12 Box Jumps (24/20)

9 Chest-to-Bar Pull-Ups

Thursday 10 December 2015

Thursday 10 December 2015

******No Class until 20 Dec******
Due to combatives tournament. 

Suggested WOD 

 “Big Hippo”

21 – 15 – 9 – 15 – 21

Power Cleans (135/95)

Pushups

40 Double-Unders after each round

Keep checking here, outside WODs may be coming...

Wednesday 9 December 2015

Wednesday 9 December 2015


***No 0530 Class***

 “Weightlifting Wednesday”

Pause Overhead Squat: Build to a Heavy Single

Snatch Balance: Build to a Heavy Single

Squat Snatch: Build to a Heavy Single

Tuesday 8 December 2105

Tuesday 8 December 2105


***No 0530 or 1200 Classes***




 “Task Priority”

Teams of 2

3 rounds:

40 Wall Balls (20/14)

40 Sumo-Deadlift High Pulls (75/55)

40 Box Jumps Overs (24/20)

40 Burpees

40 Calorie Row

Rest 1:00 Between Rounds

Monday, 7 Decemeber 2015

Monday

7 December 2015



***No 0530 Class***

 “Open 13.4”

Climbing Ladder for 7 Minutes

3 Clean and Jerks, 3 Toes to Bar

6 Clean and Jerks, 6 Toes to Bar

9 Clean and Jerks, 9 Toes to Bar

12 Clean and Jerks, 12 Toes to Bar

Rx – 135 / 95

Continue to add 3 repetitions per round until the 7 Minute Cap.



Saturday 12. 05. 15 ***FAREWELL WOD FOR CAYNAN!***

Friday 12.4.15

“White Lightning”

21 – 15 – 9

Deadlift (225/155)

Box Jump (24/20)

Wall Balls (20/14)

**No December Foundations Class**

No Foundations class scheduled for the month of December.

Thursday 12.03.2015 ***No Noon Class***

“Deck of Cards”

Number represents repetitions (Face cards = 10, Aces = 200m Run)

Suit represents the movement.

Hearts = Burpees

Diamonds = Sit-Ups

Spades = Kettlebell Swings (53/35)

Clubs = Goblet Squats (53/35)

Cards are flipped over one at a time.

Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck!

Wednesday 12.02.2015 ***No Noon Class***

Wednesday 12.2.15

Work-It-Wednesday

“Star Lord”

AMRAP 20:

200 Double-Unders

100 Air Squats

80 Burpees

60 Wall Balls (20/14)

40 Toes to Bar

20 Strict Hand Stand Pushups

10 Muscle-Ups