Teams of 4: Complete 2010 Reps.

Movements can be any of the following:  Back Squats 20K, 40k Deadlift, Push Ups, GHD Situps, HSPU, Pull-Ups, Muscle Ups, Building Lap, Power Clean, Power Snatch. Box Jumps, Double Unders, Lunges, Wall Balls

Endurance WOD:  1 Mile Time Trial

5×2 Clean and Jerks @ 90%

30 Burpee Snatches (30/50k) For Times

Stay Tuned! There WIll Be  A Spot On The 6pm KWWL News Tonight Covering the Fire Combat Challenge and Shane Farmer

10 x10 sec. @ 5deg. max effort Treadmill Sprints

15 push ups

15 butterfly Situps during rest

Endurance WOD: Intervals – (300, 200, 100 yd shuttle run with 60 sec rest) x 4

SURPRISE WORKOUT!!! MERRY CHRISTMAS!!!

5:15, 8:45, Noon Available

[youtube=http://www.youtube.com/watch?v=Bj-gyl-e4y0]

Endurance WOD: 12 Minute Time Trial, all out effort

5 Rounds For Time of 5 Muscle Ups, 10 Squats (100/60k), 15 GHD Sit Ups

Beginner WOD:  5 Rounds For Time of 5 Pull Ups, 5 Dips, 10 Squats (50/30k), 15 GHD Sit Ups

Announcement:  Classes Will Be Moving To 4:30, and 5:40 and 6:45 Beginner For Parking Space Improvements

Three rounds for time of:15 Deadlift at 100/ 70 k ,  21 Kettlebell swings 70/55 #,  Run 400 meters

Beginner WOD:  Three rounds for time of:15 Deadlift at 60 / 35k,  21 Kettlebell swings 25/35#,  Run 400 meters”

Endurance WOD:  Intervals – (5 min:2 min) x2, (1 min:30 sec) x 3

3×2 Jerk @90%.

FOR TIME: 1500M Row, 30PP (30K/42K), 30 SDLHP(30K/42K), 800M RUN, 15PP, 15SDLHP, 500M ROW

Beginner WOD:  3×5 Jerk .

FOR TIME: 1000M Row, 30PP (15K/25K), 30 SDLHP(15K/25K), 400M RUN, 15PP, 15SDLHP, 500M ROW