Ed

Open Gym 10 AM – 1 PM

Sundae Fundae
5 x 250 (Rest 1 mn)
3 x 500 (Rest 2min)
1 x 1000 (Rest 3 min)
3 x 500 (Rest 2 Min)
5 x 250 (Rest 1 Min)

WOD Guidance
Big Sunday sweat today!

Box Brief
-New article by Coach Kathleen! Click HERE to check it out!
-Last Day for winter apparel sign-ups!

Krop Top Kyle

HOLIDAY PARTY TONIGHT AT 7 PM!

Obliviate
AMRAP 20
5 Burpees
3 Bar Muscle Ups
1 Power Snatch @ 165/115

WOD Guidance
Work on your bar muscle up skills
Heavier barbell for your power snatch

Box Brief
– New article by Coach Kathleen! Click HERE to check it out!

Carl

Incarcerous
30-20-10
Row or Bike Cals
DB Snatch @50/35

Directly into…

10-20-30
Row or Bike Cals
DB Goblet Squat @ 50/35

WOD Guidance
Pick a DB to go for bigger sets on your DB snatch and goblet squat

Question of the Day
Is it wheelbarrow or a wheelbarrel?

Box Brief
-Holiday Party going down Saturday @ 7 PM! Click HERE for more info!
-Yoga Sunday at 9 AM!
– New article by Coach Kathleen! Click HERE to check it out!

Kiet

TODAY IS BRING A FRIEND DAY!

Imperio
3-6-9-12-15-18-21
Box Jumps @24/20
Abmat Sit-ups
KBS @53/35

WOD Guidance
Up Ladder triplet today!
Lighter KB for unbroken KBS

Question of the Day
Create your ideal ice cream sandwich. What type of cookies? What type of ice cream (both brand and flavor please)?

Box Brief
-Winter apparel sign ups at the front desk!
-Sign Ups for the Holiday Party at the front desk! Click HERE for more info!
-Yoga Sunday at 9 AM!
– New article by Coach Kathleen! Click HERE to check it out!

Evan

Immobulus
OT2M X 15 (30 Min)
1 Clean Pull
1 Power Clean
1 Squat Clean
1 Front Squat

WOD Guidance
Build, stay across, or waves!

Question of the Day
Create a new Girl Scout cookie.  It needs a name and cookie description.

Box Brief
-Winter apparel sign ups at the front desk!
-Sign Ups for the Holiday Party at the front desk! Click HERE for more info!
– New article by Coach Kathleen! Click HERE to check it out!

Anne

Glacius
AMRAP 4
27/21 Cal Row
27 Push Ups
27 Chest to Bar Pull Ups
Rest 4
AMRAP 4
21/15 Cal Row
21 Push Ups
21 Toes to Bar
Rest 4
AMRAP 4
15/9 Cal Row
15 Push Ups
15 Pull Ups

WOD Guidance
Pick your toughest pull up for C2B
String together your pull-ups and T2B
Break up your push ups early

Question of the Day
What would be the best Yankee Swap gift one could get with a $10 gift limit?

Box Brief
-Winter apparel sign ups at the front desk!
-Sign Ups for the Holiday Party at the front desk! Click HERE for more info!

Kona

Flipendo
5 Rounds of
21 Wallballs @ 20/14
15 Hang Power Snatches @ 95/65
9 Burpees

Post Times to Comments

WOD Guidance
Complete your wallballs in 1 or 2 sets
Light barbell for your hang power snatch

Question of the Day
What is the best holiday cookie?

Box Brief
-Winter apparel sign ups at the front desk!
-Sign Ups for the Holiday Party at the front desk!

Kate

Endurance Class 9 AM
Open Gym 10 AM – 1 PM

Sundae Fundae
25 Cal Ski
50 Cal Row
75 T2B
50 Cal Row
25 Cal Ski

WOD Guidance
Steady on your machines
Manageable sets on your T2B

Box Brief
-Endurance Class Sunday 9AM!
-Winter apparel sign ups at the front desk!
-Sign Ups fr the Holiday Party at the front desk!

Alex

Expelliarmus
Teams of 3
AMRAP 30
60 Cal Row
50 Pull-ups
40 Power Cleans
30 Thrusters

Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135

Post Scores to Comments

WOD Guidance
Assemble your Saturday squad
Climb in weight each round on your barbell!

Box Brief
-Endurance class Sunday at 9 am!
-Holiday party sign ups are at the front desk!
-Winter gear sign ups at the front desk!

Denis

Evanesco
21-18-15-12-9-6-3
Overhead Squats @95/65
30 Double Unders after each round

WOD Guidance
Light Barbell
No Longer than 30 seconds on your rope

Question of the Day
What is the best brand of ice cream one can buy from the freezer section?

Box Brief
-Endurance Class Sunday 9AM!
-Winter apparel sign ups at the front desk!
-Sign Ups fr the Holiday Party at the front desk!