WOD

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1
Jan

20 rep back squat

January 2 , 2020

A. 20 rep back squat ( we will do this every thursday in January… remember your load and add 5 – 10 lbs a week. )

B.

AMRAP 10

10 – 20 – 30 – 40 – etc

dubs

1 – 2 – 3 – 4 – etc

rope climb

31
Dec

Happy New Year

We are closed today. Spend time with your families and write down your goals.

  • 2 specific goals for fitness ( gain 5 lbs of muscle , lose 10lbs of fat ) , get 100 double unders in a row
  • 1 specific nutrition goal ( eat 2 eggs and 1 cup of spinach every day for breakfast except sunday )
  • 1 specific family goal ( teach my family to play chess and play 1 game a week )
30
Dec

2020 chipper

class times 530 , 830 , and noon. Open gym till 2 pm . Closed Wednesday. regular schedule thursday and friday

Run 800m

20 pull ups

30 push ups

40 situps

50 squats

60 dubs

20 Clean and Jerks 135 / 85

60 dubs

50 squats

40 situps

30 push ups

20 pull ups

800m run

29
Dec

Death by Day

Tuesday last class is 12pm . Wednesday we are closed. Thursday and Friday are regular schedule

Death by : do 1 rep minute 1 , 2 reps minute 2 , keep going adding 1 rep until failure.

Death by Power Snatch 95 / 65

Death by burpees

26
Dec

Dynamite Kid

Schedule : friday 530 am , 830 am , noon , 515 pm

Dynamite Kid

AMRAP 15

20 deadlifts 155 / 105

20 box jumps

20 HSPU ( scale with DB strict press ) or Push ups

25
Dec

Metal Gear Solid

Schedule today 830 am , noon and 515 pm only

Friday schedule : 530 am , 830 , noon , and 515 pm

Run 500m

27 thrusters 95/ 65

27 KBS

run 400m

21 thrusters

21 KBS

run 250

15 thrusters

15 KBS

run 100m

9 thrusters

9 KBS

23
Dec

Team Christmas

830 Class only today due to christmas eve, after the morning workout. Spend time with your families and recharge.

Wednesday – Closed

Thursday : 830 am , noon , and 515 pm

Friday 530 am , 830 , noon and 515 pm

Share work anyway with 2 people

AMRAP 25

50 calorie row

50 alternating dumbbell snatch 50 / 35

50 Calorie row

50 toes to bar

22
Dec

Big Bear Club

Schedule for the Holidays ! Thursday and Friday TBD

Monday – regular classes

Tuesday ( x-MAS eve ) 830 0nly

Wednesday ( christmas ) closed.

WOD: Monday December 23 , 2019

Big Bear Club ( bbc )

2 rounds

10 squat cleans 135 / 85

12 burpees to target

2 rounds

8 squat cleans 155 / 105

12 burpees to target

2 rounds

6 squat cleans 185 / 125

8 burpees to target

2 rounds

4 squat cleans 205 / 145

8 burpees to target

20 min cap

target should be 6 inches above tallest reach, 2 hand touch. Scale accordingly.

19
Dec

Tabata Friday

12 . 20 . 19

Every Friday and Saturday is Bring a friend day !

December 21 st , Saturday , is our annual 12 days of christmas WOD and Toy Drive – bring an unwrapped toy and celebrate with CrossTown at 830 AM

” Tabata Friday “

8 rounds of 20 seconds max reps , 10 seconds rest.

Rest 1 minute between tabata movements. Do all 8 sets of same movement then rotate. Score lowest reps per round.

  • Sumo deadlift high pull with Kettle bell 70 / 53
  • Wall Balls
  • Box jump overs
  • push ups
  • row max calories