WODs 10.31.16 - 11.4.16 - Grinch Games Registration Is Open! No 6:15 PM or 7:15 PM on Monday!

No 6:15 or 7:15 PM class on Monday.

The 5th Annual "Grinch Games" is officially open for registration! This year the proceeds will go to the purchase of a brand new assault bike for CFJ19 and CF205. There are a total of 80 spots available. For more info and to register - Click Here  If you would like just a Tshirt you can order using the same link. 

Monday - Happy Halloween

Start anywhere and go in order

31 - Squats

31- Sit Ups

31- Push Ups

31- KB Swings 53/35

31- Burpees

31- Cartwheels or Handstand Plants

31- K2E

31- Double Unders

31- Mountain Climbers 1+1 = 1

31- Lunges

Tuesday

EMOM for 10 Mins

1 Power Snatch plus 1 TNG Squat Snatch (If you do not have a mature squat do 2 power snatches and 1 OHS. 

Then

"Nancy"

5 Rounds for time

Run 400 Meters

15 OHS 95/65

Wednesday

25 Min AMRAP with a partner (share work except for plank)

10 Tire Flips (Be careful not to flip tire on someone)

10 Stone to shoulders

10 Times over the wall

Both Partners Plank For 1 Min

Thursday

4 x 100 Meter sprints 90 sec rest between each

In 15 Mins complete as much as possible

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

Friday

Farmer Carry 400 Meters  70/53

40 Push Ups

Farmer Carry 200 Meters 

30 Push Ups

Farmer Carry 100 Meters

20 Push Ups

400 Meter Run with sandbag.  (Do not drop bag on concrete or pavement) If the bag is dropped on the concrete or pavement do 10 burpees!