December 2016

All classes are canceled today. Have a safe and Happy New Year!

WOD: A. 2 Squat Snatch: E2MOM x 5 sets B. “New Year’s Eve Nightmare” by DB For Time: 5 squat snatch 95/65 RX+ 115/80 (MRX 75/55) 10 back rack lunges 95/65 RX+ 115/80 (MRX 75/55) 5 HSPU RX+ 5 strict HSPU (MRX 2/4″ rise) 10 chin-ups RX+ strict chest to bar chin ups (MRX 5 chin-ups)

WOD: A. Deadlift & Sumo Deadlift: E2MOM 7DL @75% – 7SDL @75% – 5DL @80% – 5SDL @80% – 3DL @85% – 3SDL @85% – 1/2DL @90% – 1/2SDL @90% B. 1 round for time of: 15/13 calorie row (MRX 13/11 calorie row) 5 deadlifts 275/185 RX+ 315/215 (MRX 225/135) 10 box jumps 24/20″ RX+ 30/24″

WOD: A. 20 minutes to build up to a 3RM TnG Clean & Jerk and a 1RM Clean & Jerk (power or squat) B. OPEN WOD 13.4 7 minute AMRAP of: 3 Clean & Jerk 135/95 (MRX 115/65) 3 toes to bar 6 Clean & Jerk 135/95 (MRX 115/65) 6 toes to bar 9 Clean &

WOD: 30 minute AMRAP of: 4 muscle-ups or 4 burpee chest to bar pull-ups 8 HSPU or 8 strict press 75/55 12 chest to bar pull-ups or 12 pull-ups 18 push-ups 32 GHD sit-ups or 32 Military ab-mat anchored sit-ups **rest exactly 2 minutes between each round** Score = total rounds plus reps Check out Mason Dixon’s menu

WOD: A. Back Squats to Back Rack Split Jerks E2:30MOM 4 Back Squats to 2 Back Rack Split Jerks 3 Back Squats to 2 Back Rack Split Jerks 2 Back Squats to 1 Back Rack Split Jerks 1 Back Squats to 1 Back Rack Split Jerks B. “Tops or Bottoms” by DB For Time: 200m run

WOD: A. 20 minutes to build up to a 3RM TnG snatch and a 1RM snatch (power or squat) B. 16 minute AMRAP of: 30 over the bar burpees 30 snatch 75/55 (MRX 45/35) 25 over the bar burpees 25 snatch 95/65 (MRX 75/55) 20 over the bar burpees 20 snatch 115/80 (MRX 95/65) 15 over

All classes are canceled. Have a safe and happy holiday!

WOD: A. Squat Clean Build Up: E2:30MOM 3 -2 -1 -1 -1 B. 18 minute AMRAP : -3 Squat Cleans 165/115 RX+ 205/135 MRX 135/85 -36 Double Unders RX+ 12 Triple Unders -6 Burpee C2B Pull Ups RX+ Burpee Bar MUs MRX Burpee Pull Ups -12 HSPU or 3 Walk Walks RX+ 30ft Handstand Walk MRX

WOD DB’s Annual 12 Days of Christmas WOD! For time : -1 Power Snatch 95/65 MRX 75/55 -2 Thrusters 95/65 MRX 75/55 -3 SDHP 95/65 MRX 75/55 -4 Barbell Push Ups MRX Push Ups -5 KettleBell Swings 24/16kg MRX 20/12kg -6 Box Jumps 24/20″ MRX Step Ups okay -7 Pull Ups -8 Toes to Bar -9