Saturday, December 1st, 2018 WOD

Remember the dates:

December 16th: Boxgiving Potluck. And Zach Williams and the BGMC Holiday performance

WOD
“Dizzy”

AMRAP 25 mins:
Working in Teams of 2-3

30 Double Unders
15 Power Cleans (135/95)
30 Double Unders
15 Toes to Bar
30 Double Unders
15 Overhead Squats
30 Double Unders
15 Chest to Bar Pull-Ups

L3: 115/75
L2: 95/65
L1: 75/55

Thursday, November 29th, 2018 WOD

Remember the dates:

December 16th: Boxgiving Potluck. And Zach Williams and the BGMC Holiday performance

Biscuit spectating the KSCField Day events!

Skill:
10 minutes:
Ring MU practice

Strength
2 sets of:
5 false grip strict pull ups
10 Pistols
5 strict ring dips

WOD
“Oil Can”

Complete 10 Rounds
3 Back Squats
2 Push Jerk
1 Hang Power Clean

Rx: 185/115
L3: 155/105
L2: 135/95
L1: 115/75

Wednesday, November 28th, 2018 WOD

Remember the dates:

December 16th: Boxgiving Potluck. And Zach Williams and the BGMC Holiday performance

Rachele showing Eric the biznizz

Strength
Complete 4 Rounds

I) Glute-Ham Raises: 8
II) GHD or Weighted Sit-Ups: 10
III) Turkish Get-Ups: 4/side
*Rest 1 min

WOD
“Misfit Island”

AMRAP 4 Mins
21 DB Deadlifts
18 DB Reverse Lunge
15 DB Push-Ups
Max Cal Row with remaining time

Rest 4 mins

AMRAP 4 Mins
18 DB Deadlifts
15 DB Reverse Lunge
12 DB Push-Ups
Max Cal Row with remaining time

Rest 4 mins

AMRAP 4 Mins
15 DB Deadlifts
12 DB Reverse Lunge
9 DB Push-Ups
Max Cal Row with remaining time

Rx: 55/40
L3: 50/35
L2: 45/30
L1: 40/25

Tuesday, November 27th, 2018 WOD

Remember the dates:

December 16th: Boxgiving Potluck. An email will be sent out explaining more.

Tom’s Spirit fingers

Strength
Complete 5 sets

Pause Front Squat + Front Squat (1 pause +3 true)
1 (8-10 seconds) + 3

WOD
“Slay”

50 Wallballs (20,14)
Then 3 Rounds:
15 Burpee Box Jumps (24″,20″)
20 Alternating Dumbbell Snatches (50,35)

L3: 45/30
L2: 40/25
L1: 35/20

Monday, November 26th, 2018 WOD

Keep your eyes out for our BoxGiving Holiday workout and gathering coming Mid-December!

You can follow our conversations at our private FB Group here. Or just read the emails I send that you don’t read ;P

Thrust, as if you’re kipping…

Strength
4 sets of:

6-10 HS Leg Switches
10 Seated pancake GM
10+ Wall Runs

WOD
“Sell It”

AMRAP 9 mins
10 Pull-ups
12 Thrusters (115/75)

L3: 95/65
L2: 85/55
L1: 75/45

Happy Thanksgiving 2018!!!

HAPPY THANKSGIVING!!!

Come on to class today at 10 am and visit all your friends for Thanksgiving by visiting all “The Girl’s” house for some good ole’ Turkey-Day fun. Enjoy!!

WOD
“THANKSGIVING WITH THE GIRLS”
Complete 2 round at each Girl’s house with a partner.

For Time

“Angie’s” House
20 Pull-Ups
20 Push-Ups
20 Sit-Ups
20 Air Squats

“Helen’s” House
400 meter Run
21 Kettlebell Swings (53/35 lb)
12 Pull-Ups

“Fran’s” House
15 Thrusters (95/65 lb)

“Nancy’s” House
400 meter Run
15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House
20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Balls (20/14 lb)

*1 Partner works at a time