The winner is Holly
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11/30
20 - 2 Skierg Calories 2 - 20 Assault Bike Calories 12/1/25 Max clean Compare to 6/4/25 12/2 5 Rounds 1 min Bench Press @ 55% 1 min Toes-to-Bar 1 min Ring Dips 1 min rest 12/3 21 - 15 - 9 Back Squat @ 55% 42 - 30 - 18 Weighted Box Step 12/4 Test Jonathon Farmer We have never done this one! 12/5 6 Rounds 4 Snatch @ 70% max 15 V Ups 20 Ski Jumper 12/6 20 Min 5 Jerk @ 55% 200 ft Overhead Walk or Waiter Walk 15 / 12 cal Assault Bike
2 Comments
  Warm up
250M Row 10 Air Squats 30 Single-Unders Workout 20 - 2 Skierg Calories 2 - 20 Assault Bike Calories Oly Snatch - 5 singles of each weight On The Minute, then HS if good - 72% x 1 x 5, 75% x 1 x 5, 78% x 1 x 5, Heavy Single x 1 Snatch Pull to Hold - 100% x 2 ,105% x 2, 110% x 2 Back Squat (pause first rep 3 sec) - 80% x 3 x 3 sets 3 Rounds Weighted plank x 20-30 sec Glute Bridges x 10 Laura Loves Lift - Week 10 of 12 Stretch 2 min quad stretch / each 2 min Calf Stretch / each 2 min pigeon pose / each   Warm up
3 Rounds 250 M Row 10 Ring Rows 3 Front Squat work up to workout weight 3 Deadlift work up to workout weight Workout Bell 3 rounds for time of: 21 Deadlift 185 / 135 15 Pullups 9 Front Squat 185 / 135 Compare to 4/26/20 Oly Block Snatch High Pull + Power Snatch + Hang Squat Snatch (mid-thigh) - 60% x (1+1+1), 65% x (1+1+1), 70% x (1+1+1) x 3 sets Snatch Balance (% of HS) - work up to a heavy single, 80% x 2, 80% x 2 Power Clean + Push Press (% of PP) - 73% x (1+2), 78% x (1+2), 83% x (1+2) x 3 sets *increase BOLD sets if feeling good 3 Rounds Single-Leg DB RDL x 10/leg Abs of Choice Stretch 2 min Sit and Reach 2 min quad stretch / each 2 min barbell bicep mash Warm up
5 Rounds 30 sec Burpees 30 sec Rest Workout The gym is closed for Black Friday Here is an at home workout Death by Inch-worm Do 1 rep on the first minute, rest the remaining time Do 2 reps on the first minute, rest the remaining time Do 3 reps on the first minute, rest the remaining time Continue adding 1 rep each minute until you cannot get all of the reps done in the minute Stretch 2 min Doorway Pec Stretch / each 2 min Foam Rolling Lats / each 2 min down dog   Workout
"Burn the Bird" Gym is Open 9 - Noon I have no idea what Kelia is cooking, but it is always good! Oly Snatch - Work up to a Heavy Single x 1 Clean + Jerk - Work up to a Heavy Single x (1+1) Front Squat (% of Heavy Set)- Work up to a Heavy Set x 2, 80% x 2, 80% x 2 *increase BOLD sets if feeling good 3 RoundsPullups - easy sets V Ups easy sets If you need something to talk to the family about that isn't politics, here is a cautiously positive spin on AI and what it could be. Warm up 3 Rounds 10 bare bar Sumo Deadlift High Pull 10 Pushups 10 cal Skierg Workout 3 Rounds 1 min Burpees 1 min Mountain climbers 1 min Hammer Swings 1 min Atlas Stone Carry (10ft = 1 pt) 1 min Row 1 min rest Oly Rest Day Stretch 2 min Banded Trap Stretch / each 2 min banded lat stretch / each 2 min Banded Pec Stretch / each  The Annual Krampus Competition! The competition starts on Monday Dec 1st and runs until close of business on Dec 31st (most likely noon.) We will keep the scores running through out the competition and you can do the workouts as many times as you wish and in any order. Only your best score in each workout counts. First place in one workout = 1 pt, 2nd = 2 pts. Who ever has the lowest number of points on New Year's eve wins! I'll try to have final results posted on New Year's day.
Prizes for 1st and 2nd place men's and women's We are trying to make the workout accessible for everyone. If there is something you are unable to do, we will try our best to adjust the standards to keep it fair to all competitors. KRAMPUS 2025 DECEMBER 1 – DECEMBER 31 WOD 1: Farmer Walk 5 minutes Use two dumbbells or kettlebells (50 lbs for men, 35 lbs for women) Score: 1 point for every 10 feet walked highest score = 1st place WOD 2: Alpine Row 6 rounds total 90 sec work 3 min rest Rounds 1 & 4: damper at 1 (mandatory) Rounds 2 & 5: damper at 5 (mandatory) Rounds 3 & 6: damper at 10 (mandatory) Score: Total Calories, most calories burned = 1st place WOD 3: 3 rounds for time: 15-calorie bike (do not leave the bike until you've reached targets: 15, 30, and 45 calories) 10 thrusters (75/55 lbs, barbell starts from the ground, ends overhead at lockout) Score: For time, shortest time = 1st place WOD 4: 10 minutes: As many burpees as possible (burpee reps count only if chest and thighs touch the ground) (each rep: jump or step to a 45 lb plate) Every minute on the minute: (minutes 1-9) 4 x 25-foot shuttle runs (down & back x2) Score: Total burpees, most burpees = 1st place WOD 5: 20 minutes 20 goblet lunge steps (45/25 lbs; back knee must touch ground) 20 deadlifts (135/95 lbs; rep counts when knees, hips fully extended, and shoulders behind the bar) 20 butterfly sit-ups (touch ground overhead and your toes for each rep) Score: As many rounds and reps as possible, highest rep count = 1st place   Warm up
3 Rounds 10 Cal Assault Bike 10 Situps 10 Box Jumps Workout 20 Min 6 Single Leg Glute Bridge right leg 6 Single Leg Glute Bridge left leg 12 Evil Wheel 24 Crossover singles Oly Clean - 5 singles each weight on the minute, then Heavy Single if good - 70% x 1 x 5 sets, 73% x 1 x 5 sets, 76% x 1 x 5 sets, Heavy Single x 1 Clean Pull to Hold - 100% x 2, 105% x 2 x 2 sets Front Squat (pause first 2 reps 3 sec) - 70% x 3 x 3 sets Weighted Side Plank- 3 x 20-30 sec Stretch 2 min Cobra Position 2 min piriformis stretch / each 2 min Calf Stretch / each   Warm up
3 Rounds 10 Cal Assault Bike 10 Air Squats 7 Dumbbell Push Press 30 Double Unders Workout Test Four rounds for time of: 100 foot Walking Lunge with 45lb plate held overhead 30 Box Jumps, 24 inch box 20 Wall Balls shots, 20 pound ball 10 Handstand Pushup compare to 8/29/21 Oly Snatch High Pull + Snatch No Jump - 65% x (1+2) x 5 sets Power Jerk - 5 singles each weight on the minute, then Heavy Single if good - 70% x 1 x 5, 73% x 1 x 5, 76% x 1 x 5, Heavy Single x 1 Jerk Support (5 sec) - Heavy Single x 1 3 Rounds Single-Arm DB Chainsaw Rows x 10-12 Dead Bugs x 10+/side Stretch 2 min piriformis stretch / each 2 min Rocking Calf Stretch / each 2 min Barbell Trap Smash  Warm up
3 Rounds 250 M Row 5 Strict Pullup 10 DB sumo deadlift high pulls Workout 5 - 3 - 1 Rope Climb 42 - 30 - 15 GHD Hip Extension Oly Snatch - 5 singles of each weight On The Minute, then Heavy Single if good - 70% x 1 x 5 sets, 73% x 1 x 5 sets, 76% x 1 x 5sets, Heavy Single x 1 Snatch Pull to Hold - 100% x 2 x 3 sets Back Squat (pause first rep 3 sec) - 78% x 3 x 3 sets 3 Rounds Weighted plank x 20-30 sec Glute Bridges x 10 Laura Loves Lift - Week 9 of 12 Stretch 2 min Sit and Reach 2 min Bicep Stretch / each 2 min forearm stretch / each |
