New Year’s Day 

New Year’s Day: 5:30pm & 6:30pm*expect classes to run late- we have a killer workout to kick off the New Year

WOD:

25mins to work up to a

1RM jerk from the rack 

5RM thruster from the floor

For time: 

750m row 

100 sit ups 

50 kettlebell swings 35/53

40 wall balls 14/20 9/10ft

30 HSPUs*

20 overhead squat 75/115

10 clean & jerks 115/165 

10 deadlifts 205/315

20 overhead squat 75/115

30 HSPUs*

40 wall balls 14/20 9/10ft

50 kettlebell swings 35/53

100 sit ups 

750m row 

16 burpees 

*sub regular push ups

  

New Year’s Eve 

New Year’s Day: 5:30pm & 6:30pm –

New Year’s Eve

Open* gym hours:

5am-7am

9am-10am

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open gym weightlifting WOD: 

EMOM 

7min

Enderton Front Squat Complex

*starting at 60% and working up

EMOM 

10min

1 power snatch @ 80% +

Every 90secs 10 rounds 

1 clean + 1 hang clean @ 80%+

Every 2mins for 3 rounds 

5 snatch grip deads 

*starting at 110% of 1RM snatch and working up 

Open Gym metcon

-15 Min row for max distance

-5 Min rest

-15 Min AMRAP:

15 Toes-2-Rings

15 Box jumps 24/20

15 Wall balls 20/14

15 Hand Release Burpees

Wednesday(30Dec15) 

Dec 30th: NO 6:30pm
New Year’s Eve: open gym 5-7am & 9am-10am 

New Year’s Day: 5:30pm & 6:30pm 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm NO 6:30pm 

WOD

Pre WOD foam roll/mobility.

25mins to work through.

Hang snatch (any style)

10RM

5RM

3RM

2RM

1RM 

For time-

30 burpee box jumps 20/24

Rest 2mins

40 box jumps 20/24

Rest 2mins 

50 burpees 

Extra Credit 

Row 

1000m

Rest 3mins

500m

Rest 2mins

250×2

Rest 1min

  

Tuesday (29Dec15)

New Year’s Eve: open gym 5-7am & 9am-10am 

New Year’s Day: 5:30pm & 6:30pm 

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

1 clean (any style) +1 power jerk + 1 split jerk

Every minute:

2 rounds @ 60% 

1 rounds @ 65%

2 rounds @ 70%

Every 90sec: 

2 rounds @ 75%

2 rounds @ 80% 

4 rounds @ AHAP 

*percentages based on 1RM clean&jerk*

14min AMRAP

7 muscle ups*

50 wallballs 14/20 9/10ft 

100 doubleunders**
*scale: 14 ring/box dips 

**scale: 15, 30, 50 DUs or 200 singles 

Extra Credit 

4 rounds:

8-10 DB/KB bent over rows AHAP

8-10 strict DB/KB press AHAP 

Monday (28Dec15)

New Year’s Eve: open gym 5-7am & 9am-10am 

New Year’s Day: 5:30pm & 6:30pm 

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD

Every 2:30 for 6rounds:

1st round: 

10 back squats*

2nd round:

5 clean deadlifts**

*start at 60% add weight each round

**start at 110% of you clean add weight each round 

Rest 3mins 

Drop to 50% of your back squat and do AMRAP

Teams of 2:

Complete 200 doubleunders

10 rounds (5 a piece)

250 m row 

15 chest to bar pull ups 

One person working at a time on the doubleunders. The ten rounds are a waterfall

Extra credit 

Add 6 more rounds (3 a peice) to the workout