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Monday

Monday 12/22 1. “The Shankle Complex” 5 Sets AHAP: 1 Clean Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks 2. 20 RM High Bar Back Squat-Add 5-10lbs more than last weeks weight.* *1 Attempt. Donny Shankle @ 201kg (440#):

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Friday

Friday 12/19: 1. Hi-Hang Clean+Hang Clean+Jerk 5×1+1+1 70-­75% (Light/Medium Light) 2. 3 Rounds For Time: 12 Thrusters (95/65) 15 Burpees

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Thursday

Thursday 12/18: 1. Snatch High Pull+Hip Snatch 5×2+2 50-60% (Light) 2. CrossFit Open WOD 11.1: 10 Minute AMRAP: 30 Double Unders 15 Power Snatches (75/55)

Paleo winners

Wednesday

Wednesday 12/17: 1. 20 RM High Bar Back Squat-Heaviest Possible* 2. 4 Sets: 45s Max Rep KBS (1.5/1), 45s Rest 45s Max Rep Wall Ball Shots (20/14), 10′ 45 sec rest between rounds *No more than 1 attempt.

Holiday Schedule

12/19   Friday..NO 6:30pm class due to Ugly Christmas Sweater Party 12/24   Christmas Eve…Gym closing at 3pm 12/25   Christmas…Closed All Day 12/26   Day after Christmas…Open Gym 9am-Noon 12/27   Saturday…Regular Schedule

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Tuesday

Tuesday 12/16: 1. Tempo Push Up 4×6 @ 3111 2. 5×2 Minute AMRAP’s: 5 STOH (165/115) 7 T2B 9 Box Jump (24/20″) Rest 2 Minutes Between AMRAP’s.

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Monday

Monday 12/15: 1. Supine Ring Row 4×8-10 2. 5 Rounds For Time: Run 400m 10 Deadlifts (225/155)

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Friday

Friday 12/12 1. Skill: Rope Climb Variations 2. 4 Sets For Quality: 2 L-Sit Rope Climb (15′) 60s Front Lean & Rest, Accumulative (Rings) 8e Weighted Step Ups (Med/Heavy) *Rest as needed between exercises/sets.

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Thursday

Thursday 12/11 1. In 15 Minutes, find your 1RM High Bar Back Squat. 2. In 15 minutes, find your 1RM Deadlift. 3. Post WOD (Optional): Run, row, bike, or swim for 20-30 minutes at a low intensity.

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Wednesday

Wednesday 12/10 1. Skill/EMOM 10: (Evens) 30s Max Rep Double Under (Odds) 30s Max Distance Handstand Walk 2. 5 Sets AFAP: Run 200m 10 Lateral Box Jumps (24/20″) 12 T2B Rest 60s Between Sets