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Jingle Bells & Kettle bells

Monday, December 21st, 2020 SWOD/SKILL: If you have not built up to a 5RM LBBS- here’s your chance… If you have and you’re happy with it… 5×5 LBBS Alt: 5x BJ 30/24 METCON: “Jingle bells & Kettlebells”4 RFT:20x KB Swings 55/3520x Alt KB SN 20x

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“Murder Hornets”

Friday, December 18th, 2020 METCON: “Murder Hornets”For Time50-40-30Air SquatsPlank Jacks 3 Min Rest 40-30-20Alt Forward LungesSitups 2 Min Rest 30-20-10WB 20/14Russian Twist 20/14 1 Min Rest 15-10-5Squat JumpsV-ups *400m Run after each section (4x total) UPDATES/EVENTS:  ReminderS: Dues are due the 1st of each month.

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Open Gym or Daily WOD

Thursday, December 17th, 2020 SWOD/SKILL: On a 5 min Clock: Active Bar hang Every Time you drop: 10x Shoulder touches 5 rds:16 Pistols 20 Contralateral Plank Lifts24 Superman Rocks 5×10 Floor Bench Press Alt: 20x WB Situps UPDATES/EVENTS:  ReminderS: Dues are due the 1st of

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12 min AMRAP

Wednesday, December 16th, 2020 Happy Birthday Casey SWOD/SKILL: 20 min: Build to a heavy….Deadlift+ Power Clean + Hang Squat Clean+ Front Squat METCON: 12 min AMRAP:5x Burpees 10x HPC 135/9510x PJ5x Chest to bar Pullups UPDATES/EVENTS:  ReminderS: Dues are due the 1st of each month.

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Buy In-Buy Out

Tuesday, December 15th, 2020 SWOD/SKILL: 5×5 Push Jerk Alt: 10x Strict Pullups METCON: For Time:Buy in: 1000m Row 4rds: 20x Alt DB Snatch 50/35 10x T2B Buy Out: 800m Run UPDATES/EVENTS:  ReminderS: Dues are due the 1st of each month. Please see a coach if

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Heavy Monday

Mon. Dec 14th, 2020 SWOD/SKILL: 5×5 HBBS Alt: 100 ft Banded Side Steps 30 sec Wall Sit METCON: For TIme:10! Unbroken Reps KB DLKB Swings KB Goblet Squats 70/55 *Every time you break- 5x Burpee over KB Penalty UPDATES/EVENTS:  ReminderS: Dues are due the 1st

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Kerrie- Hero WOD

Friday, December 11th, 2020 METCON: Kerrie 10 rft:100m sprint5 burpees20 sit-ups15 push-ups100m sprint-Rest 2 minutes-*Wear a vest if you have one. Must have ALL RX movements FULL range of motion to wear it. Kerrie Orozco, 29, was killed in the line of duty on May

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Open Gym or Daily WOD

Thursday, December 10th, 2020 SWOD: 5-5-5-5-5 Power Clean 5-5-5-5-5 Backsquat CORE: For 4 Minutes (4 Rounds): 20 Seconds of heel taps 10 Sec Rest20 Sec Weighted Sit Up10 Sec Rest For 4 Minutes (4 Rounds): 20 Seconds V-Ups 10 Sec Rest20 Sec Side plank Hip

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Wednesday Mix up

Wednesday, December 9th, 2020 METCON: 3 RFT:30x Alt. Dumbbell Power Snatch, 50/35 3x Wall Walks 3 RFT:15 T2B50 Double-unders5 Bar Muscle-ups50 Double-unders 3 RFT:400m run100ft OH Dumbbell Walking Lunge, 50/35 *Rest 5 minutes between workouts UPDATES/EVENTS: Reminder: Dues are due the 1st of each month.

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Fran

Tuesday, December 8th, 2020 SWOD/SKILL: Part two 5×5 Deadlift Alt: 10x Single Leg Box Negative (ea side) METCON: Part one FranFor Time: 21-15-9Thrusters 95/65Pullups UPDATES/EVENTS: Reminder: Dues are due the 1st of each month. Please see a coach if you pay by cash/check/Venmo/CC before class

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