Monday 12/31/18

7:30 and 8:30 classes ONLY

Enjoy your New Years Eve, be safe! Regular class schedule returns Wednesday.

sMURFWOd

400m run
150 air squats
800m run
100 push ups
1 mile run
50 pullups
400m run

WHITEBOARD=time

gotVESTEDpullups?

11/12/18
8/18/18
4/14/18
8/19/17
5/8/17
4/6/17
2/10/17
1/22/17

Tuesday 1/1/19

Wednesday 1/2/19

NORMAL class times! WootWoot!

coldCUTS

2,4,6,8,10,12,14,16
db power clean
burpee db deadlift
10 cal row

7min max cal row

WHITEBOARD=weight/total cal/DAN

time cap 36min

10/29/18
9/10/18

Thursday 1/3/19

New Year, New Tabata!

You will love it, see you all tomorrow.

Friday 1/4/19

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

11/30/18
6/6/18
2/20/18
1/7/18
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

Saturday 1/5/19

coachs36

• 800m run
• 18 man makers 45/30
• 36 db snatches 70/50
• 72 wallballs 20/14
• 36 db snatches
• 18 man makers
• 400m farmers walk 53/35
• 36 burpees
• 400m run

WHITEBOARD=TIME

3/1/18
9/11/16
1/29/16
whoKNOWSwhen

Sunday 1/6/19