Deadlift 5-5-5-5-5 Then 30R/30L Romanian 1-leg KB deadlifts WOD Notes:  Compare deadlift to 121117. Throwdown Notes:  Workout number two looks like Run 1 mile for time. You can take time off your mile score by…

Complete 3 rounds for time of: 30 box jumps (24/20") 20 thrusters (75/55#) 10 toes to bar ICA Throwdown Notes:  We will be announcing the first 3 workouts for the ICA Throwdown during the next…

Complete for time: 25 handstand push ups 25 hang power cleans (115/75#) 25 wallballs (20/14# to 10/9') 25 pull ups 25 KB swings (70/53#)

Front Squat 3-3-3-3-3 Then 6x30 yd sled drag (50% SDC) WOD Notes:  SDC = bodyweight + 1 rep max deadlift.  Compare front squat to 130809. Community Notes:  Happy Birthday Anna!!

AMRAP in 14 minutes of: 3 "2-fer" muscle ups 5 "2-fer" cleans (165/105#)

Hang power snatch 1-1-1-1-1-1-1 then 20R/20L DB split snatch, not for time (heavy) Notes: Sorry for the unintentional black out day!

"Flight Simulator" Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders for time. WOD Notes: Today is goal setting day!  Class will finish up about 15 minutes early so you can grab a card and set some goals for…

Complete 3-6-9-12-15 reps for time of: burpees over a bar power cleans (135/95# NTE 70%)

    AMRAP in 20 minutes of: 30s handstand hold 30s L-sit hold 30s squat hold 30s pull up hold Weather Notes: The 6:15am class is cancelled. All other classes are still on. Drive safely! Event…

“Last Chance” New Year’s Eve Open Gym WOD Notes:  Today is the last chance to knock some 2013 goals off the board.  Come in between 7:30 and 10:30 a.m. to do any workout you want! …