WOD/Events

Strength

EMOM 16

1 Push Press (↑)

Conditioning

16 – 8 – 4 – 8 – 16
Toes to Bar
Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)

Free 7-Fit Class at 10:00AM! Click here to register now!

Strength

Rx+:
4 Rounds
12 Kipping Handstand Push Ups (6″ Deficit)
12 Biceps Curls (Any Style)

Rx:
4 Rounds
12 Kipping Handstand Push Ups
12 Biceps Curls (Any Style)

Fx:
4 Rounds
12 Pike Handstand Push Ups
12 Biceps Curls (Any Style)

Time Cap 12:00

Conditioning

AMRAP 13

20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Each Arm Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

MERRY CHRISTMAS!!

Today is the only day of the year the gym is closed, enjoy this special day celebrating with your family and friends!

John 14:6: Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.

We have a modified schedule today for Christmas Eve. There will only be 9 AM and a 10 AM classes today.

Conditioning

E3MOM 36
1: AMRAP
10/8 Calorie Ski
10 Wall Balls

2: Rest

3: AMRAP
10/8 Calorie Assault Bike
10 Burpee Box Jumps

4: Rest

Strength

20:00 to Establish:

1RM Back Squat

Conditioning

64 – 48 – 24 – 12
Double Unders

32 – 24 – 12 – 6
Alternating Pistol Squats (Fx: Dumbbell Reverse Goblet Lunges (50/35))

Strength

E2MOM 12

Rx+:
1 – 3 Strict Ring Muscle Ups + 3 Kipping Ring Muscle Ups

Rx:
1 – 3 Kipping Ring Muscle Ups

Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips

Record total number of reps completed.

Conditioning

3 Rounds

Work 2:00/Rest 1:00
30 Sit Ups
AMRAP Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)

Strength

20:00 to Establish
1RM Deadlift

Conditioning

5 Rounds

10 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Box Jumps (24/20)

But…
E4MOM 20/15 Calorie Row (Fx: 15/10)

Time Cap 16:00

Strength

Rx+:
3 Rounds
6 Strict Handstand Push Ups + 12 Kipping
Handstand Push Ups
6 Strict L-Sit Chin Ups

Rx:
3 Rounds
12 Kipping Handstand Push Ups
:15 – :30 L-Sit Hold on Pull Up Bar

Fx:
3 Rounds
12 Pike Handstand Push Ups
:15 – :30 Tuck Hold Hold on Pull Up Bar

Time Cap 12:00

Conditioning

3 Rounds

21 Hang Power Cleans (115/80) (Fx: 75/55) (Rx+:
135/95)
21 Toes to Bar (Fx: 14 Toes to Bar)

Free 7-Fit Class at 10:00AM! Click Here To Register now

Strength

E3Mom 15

Back Swuats

1: 3 @80-85%
2: 2 @85-90%
3: 1 @90-95%
4: 1 @95-100%+
5: 1 @95-100%++

Conditioning

EMOM 12

1: 20 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)
2: AMRAP Box Jump Overs (24/20)
3: AMRAP Calorie Ski Erg
4: Rest