WODs 12.4.17 - 12.8.17 - Grinch Games Saturday December 16th 8:30 AM - 12:30 PM - Registration will close soon.

Happy holiday's everybody! We hope that everyone takes the opportunity to love on people a little bit more during this season. 

We look forward to mixing it up and hanging out with the entire growing J19 community at Grinch Games. This event is for members and invited guests only. Let us know if you have a family member that would enjoy participating. To register for Grinch Games follow the instructions below. 

6th Annual Grinch Games 2017 Registration
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Monday - Oogies Revenge from Nightmare before Christmas.

On A 15:00 Clock:
21 - 15 - 9
Double KB Deadlift (72/53)
Handstand Push Up
Calorie Row
Burpees

With remaining time:
50 Synchronized Goblet Squats

On go, Each team has 15:00 to complete 21-15-9 then 50 Synchronized Goblet Squats. Each partner must complete each movement, working one at a time, before moving on to the next.

DKBDL: Kettlebells must start resting on the floor, and be brought to a full standing position (defined as the hips being open and in line with the shoulders and ankles). Both kettlebells must touch the floor between each rep.

HSPU:
MEN - You will have one AbMat and a plate on each side, level with the top of the mat. 
WOMEN - You will have the AbMat only.
Rep must begin in a full handstand, heels in contact with the wall. Athlete should touch the mat with their head, then return to a fully supported handstand with feet on the wall to finish each rep, arms fully extended. Failure to fully extend arms, or maintain contact with the heels on the wall to finish the movement, will result in a no-rep.

We will be practicing full range of motion burpees. From a standing position, athlete’s chest must make contact with the floor, then come to a standing position with hips extended to finish each rep. Failure to open the hips at the top of the burpee will result in a no-rep.

During the HSPU, row, and BrPs:
Non-working partner must hold kettlebells off of the floor
during opposite partner's working set.

Partner (A) begins and finishes deadlifts, partner (B) begins and finishes deadlift. Partner (A) begins and finishes HSPU while (B) holds both KBs off of the floor. Partners swap. (B) does HSPU, (A) holds KBs. Partner (A) Rows while (B) holds. Partners swap. (B) Rows, (A) holds KBs. Partner (A) does BrPs while (B) holds both KBs. Partners swap. (B) does BrPs, (A) holds KBs. Continue until 21-15-9 is complete.
After finishing 21-15-9 continue to 50 synchronized goblet squats. Squats must be synchronized, partners must squat & return to a full standing position together.
Score will be time completed or reps completed before 15:00 mark.

Scaled & Masters

On A 15:00 Clock:
21 - 15 - 9
Double KB Deadlift (53/35)
SHOULDER TO OVERHEAD (65/45)
Calorie Row
Burpees

With remaining time:
50 Synchronized Goblet Squats

On go, Each team has 15:00 to complete 21-15-9 then 50 Synchronized Goblet Squats. Each partner must complete each movement, working one at a time, before moving on to the next.

DKBDL: Kettlebells must start resting on the floor, and be brought to a full standing position (defined as the hips being open and in line with the shoulders and ankles). Both kettlebells must touch the ground between every rep.

SHOULDER TO OVERHEAD: Barbell will begin at shoulder level. Athlete will press the barbell overhead and finish in a bicep-to-ear position with arms fully extended. Any movement that brings the barbell to this position will be accepted, strict press, push press, push jerk, split jerk etc ...

We will be practicing full range of motion burpees. From a standing position, athlete’s chest must make contact with the floor, then come to a full standing position with hips extended to finish each rep.

During the Press, Row, and BrPs:
Non-working partner must hold kettlebells off of the floor
during opposite partner's working set.
Partner (A) begins and finishes deadlifts, partner (B) begins and finishes deadlift. Partner (A) begins and finishes Press while (B) holds both KBs off of the floor. Partners swap. (B) does Press, (A) holds KBs. Partner (A) Rows while (B) holds. Partners swap. (B) Rows, (A) holds KBs. Partner (A) does BrPs while (B) holds both KBs. Partners swap. (B) does BrPs, (A) holds KBs. Continue until 21-15-9 is complete.

After finishing 21-15-9 continue to 50 synchronized goblet squats. Squats must be synchronized, partners must squat & return to a full standing position together.

Score will be time completed or reps completed before 15:00 mark.

Tuesday

Partner Warm Up

EACH partner will have 2 minutes to accumulate as many calories as possible on the bike.

While partner (A) is on the bike, partner (B) will complete 100 DUs (Scaled & Masters - You may do 100 DUs or choose 150 Single Unders, but once time starts, you cannot swap).
Each team will get one minute to rest before swapping on the bike and rope.

For every double under (or single under) not completed in the 2 minute time frame, or single under for scaled and masters, one calorie will be deducted from your total score on the bike.

Then 

RX:

10:00 Cap

60 Alternating Box Jumps (30/24)
20 Synchronized Power Snatch (115/75)
10 Synchronized OH Squats (115/75)
20 Synchronized Power Snatch (115/75)
60 Alternating Box Jumps

Athletes will have ONE box per team and will alternate each rep, facing the box (and each other), full extension with the hips and knees must be made before the feet leave the box. Athletes to perform 30 Box jumps PER PERSON, 60 TOTAL. Crossing over box is not permitted.

Each RX team will have 2 barbells. Synchronized reps of the Power Snatch will be defined by a full lock out of the knees, hips and elbows at the top of the movement by both athletes on every rep simultaneously, control must be maintained at the top of the movement by both athletes for rep to count. Synchronized OH Squats will be defined by the same standards. Failure to maintain control at the top of any movement, by either athlete, will result in a no-rep.

SCALED & MASTERS

10:00 CAP

60 Alternating Box Jumps (24/20)
30 Synchronized KBS (53/35)
30 Synchronized Front Squats (95/65)
30 Synchronized KBS
60 Alternating Box Jumps

Athletes will have one box per team. Team mates will face each other and alternate each rep, finishing with hips extended on top of the box. Crossing over box is not permitted.

Each team will have two kettlebells and two barbells. Athletes must demonstrate simultaneous control at the top of each swing. Kettlebell must finish in the inverted position, directly overhead, for each rep.

Front squats must start with bar in the front rack position, elbows forward the bar. Athletes must squat, hips breaking the plane of the top of the knee, and return to a standing position, hips and knees extended, simultaneously, for each rep to count.

Wednesday

On the Minute x 5:
5 Back Squats – 72%

Mobility 20-25 Mins Romwod

Thursday 

With a partner

1-3 Mins complete as many pull ups or ring rows as possible. 

Then 3-15 Mins

Cleans

24 - 135/85  Scaled 95/55

20 155/105  Scaled 115/65

16 185/125 . Scaled 135/80

12 205/145 Scaled 155/95

8 225/155  Scaled 175/105

4 245/165 Scaled 185/115

2 265/175 Scaled 205/125

Friday

50-40-30-20-10

Jump Squats

Sit Ups

Long Jump in meters

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