We will have normal morning hours, and only a 3:30pm class then we are closed until Thursday January 2nd with normal hours. WOD AMRAP in 20:19 20 wall balls 19 burpees 20 box jumps 24/20 19 power snatches 75/55lb 20 calories (whatever is available) 19 kettlebell swings 55/35 Post rounds completed to the Zen.
WOD Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 15 push-ups 20 single-leg squats, alternating Post total rounds to the Zen.
WOD 10,9,8,7,6,5,4,3,2 and 1 rep rounds of the following for time: Deadlift Hang Squat Clean Push press/jerk Men: 115 Women: 80 Post times to the Zen.
WOD For time: Row calories 30 Kettlebell Snatch 55/35lb 30 reps 30 weighted walking lunges 55/35lb Inverted burpees 30 reps 30 Toes to bar 30 burpees Conditioning: 3 sets of 10 bumper raises, 10 Reverse hypers
WOD Do it just like the song, starting with 1… then 2….1… then 3…2….1…etc. On the 12th Day of Christmas My true love said to me: 12 Bear Crawls!!!! 11 GHD sit ups 10 Wall Balls 20/14 9 kettlebell swing 8 Grasshoppers 7 Pull Ups 6 Walking lunges 5 Burpees! 4 Front Squats 135/95lb 3
Christmas Hours: Christmas Eve 8:30, 9:30 and 10:30 am classes only. We will be closed in the afternoon and on Christmas day. December 26th we will open at 8:30am for normal hours the rest of the day. On the 11th day of Christmas my true love gave to me: 11 GHD sit ups 10 Wall
On the 10th day of Christmas my true love gave to me: 10 Wall balls 9 kettlebell swings 8 grasshoppers 7 pull ups 6 Lunges 5 Burpees 4 front squats 3 box jumps 2 wall climbs 1 power clean WOD 6 minute AMRAP of 3 Muscle Ups 9 Overhead Squats 95/65lb Rest 1 minute 6
On the 9th day of Christmas my true love gave to me: 9 kettlebell swings 8 grasshoppers 7 pull ups 6 Lunges 5 Burpees 4 front squats 3 box jumps 2 wall climbs 1 power clean Weightlifting: Clean and Jerk 5×2+1 Clean Pull 3×3 Back Squat 3×5 Pick a load for each exercise and stay
On the 8th day of Christmas my true love gave to me: 8 grasshoppers 7 pull ups 6 walking lunges 5 BURPEES 4 Front squats 3 box jumps 2 wall climbs 1 power clean WOD 50-35-20 rep rounds for time of: Russian Swings (Heavy). Box Jumps 24/20” Burpees Post times to the Zen.
On the 7th day of Christmas my true love gave to me: 7 pull ups 6 Lunges 5 Burpees 4 front squats 3 box jumps 2 wall climbs 1 power clean WOD 4 Rounds each for time of: Row 30/21 Calories 10 Deadlifts (go as heavy as you are able to complete the ten reps
350 Randy Rd, Unit 5, Carol Stream, Illinois 60188
(630) 793-1146