Today's WOD:
A. Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press.

B. Take exactly 10 minutes to build to today’s heavy Push Press.

C. Two sets for max reps of:

Against a 6 minute running clock,

Row 1000 Meters

Back Squat x Max Reps (Men=bodyweight, Women = 3/4 bodyweight)

Rest 4-minutes

Today's WOD:
A. Five sets of:
3-Position Clean @ 70%
(high hang, mid-thigh, 2″ below the knee)
Rest 2-minutes

B. Every minute on the minute for 10-minutes complete:
155/105 lb. Power Clean x 5 reps
Pull-ups x 10 reps

Today's WOD:
A. Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70%

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

B. For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots
Run 400 Meters

C. Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Supine Ring Row x 8-10 reps @ 2111

The "Go Against the Grain" 75-day Challenge starts Monday, January 13th!

Informational lecture with Coach John and Coach Josh on Friday, January 10th from 5-6pm as well as 6-7pm (at the box). The buy-in will be $25 (cash or check, only). Please sign-up this week and get your vitals, measurements, weigh-in, and before pictures taken.

Coach John will be around during the following times to check your vitals, please stop in during any of these times:

Tuesday (1/7) from 7-10:00am

Wednesday (1/8) from 5:30-8:30am

Thursday (1/9) from 3-5:00pm

Friday (1/10) from 3-7:00pm

Please keep in mind, your vitals should be taken before you workout and you should be well hydrated as well as caffeine-free for better readings.

Today's WOD:
A. Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 70-75%

B. Three sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds

C. "Open 11.1"
Complete as many rounds and reps as possible in 10-minutes, of:
30 Double-Unders
15 Power Snatches (75/55 lbs)


The "Go Against the Grain" 75-day Challenge starts Monday, January 13th!
Informational lecture with Coach John and Coach Josh on Friday, January 10th from 5-6pm as well as 6-7pm (at the box). The buy-in will be $25 (cash or check, only). Please sign-up this week and get your vitals, measurements, weigh-in, and before pictures taken.

Coach John will be around during the following times to check your vitals, please stop in during any of these times:
Tuesday (1/7) from 7-10:00am
Wednesday (1/8) from 5:30-8:30am
Thursday (1/9) from 3-5:00pm
Friday (1/10) from 3-7:00pm

Please keep in mind, your vitals should be taken before you workout and you should be well hydrated as well as caffeine-free for better readings.

Today's WOD:
A. Take 12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B. Teams of two will complete as many rounds as possible in 20-minutes, of:
10 x Burpees over the Barbell
10 x Thrusters (95/65 lbs)
10 x Chest to Bar Pull-ups
**Absolutely NO DROPPING THE BARBELLS!**
- - -
While the other partner is running a 400 Meter Run.

Today's WOD:
A. Take 15 minutes to build to a heavy Clean & Jerk
(same – let feel dictate the loads used)

B. Three rounds for time of:
20 Toes to Bar
30 Kettlebell Swings (70/53 lbs)
40 Double-Unders

Today's WOD:
A. Take 15 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)

B. For time:
135/95 lb Snatch x 15 reps
Push-Ups x 30 reps
400 Meter Run
135/95 lb Snatch x 10 reps
Push-Ups x 20 reps
400 Meter Run
135/95 lb Snatch x 5 reps
Push-Ups x 10 reps