Monday 1/1/18

HAPPY NEW YEAR!!

NO CLASSES TODAY.

WHITEBOARD=1NewYearsGoal

Tuesday 1/2/18

five7nine

36EMOM

1-5manMakers
2-7box step overs
3-9 burpees

WHITEBOARD=db#

4/12/17

Wednesday 1/3/18

pushySQUATTER

1 mile run
50 push ups (modification, 3 sec plank for each rep)
100 air squats
400m run
100 air squats
50 push ups
1 mile run

Spend time grinding out quality push ups!

Wear your vest!

WHITEBOARD=time

7/18/16

Thursday 1/4/18

pullSTRENGTH-We have done a lot of pushing this year so come on in for some back and bis #2uge

Friday 1/5/17

shovelRUN
5 rounds
3:30
200m run
90/75 BJR
max burpees
3:30 rest

WHITEBOARD=#of burpees
Rx=90 BJR

10/18/17
10/6/17

Saturday 1/6/18

FIREstarter

2 min max assault bike
5 min max dBOS

1 min rest

400m farmers walk

2 min rest

800m sandbag carry

3 min rest

1600m run

Your time for dBOS starts at 2:01 (no break after bike) and ends at 7:00, everyone farmer walks at 8:00.

Got a vest? Put it on after dBOS, for the walk, carry and run.

WHITEBOARD=assault bike calories/dBOS#/total time

5/7/16

Sunday 1/7/18

Remember when we used to row? See you all in the am!

KENNELcough

PartnerWOD both partners row each step of the ladder

• (900)*
• 800
• 700
• 600
• 500
• 400
• 300
• 200
• 100

40min time cap

If total meters is finished before 40min, partners do alternating 200m sprints for total meters until cap.

WHITEBOARD time/total meters rowed/DAN

12/12/17
10/3/17
4/25/17
1/24/17
10/25/16
8/29/16
5/17/16
4/3/16
2/2/16
11/25/15