Work the Rump

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RED (RX):
4 Rounds for Time:
9 Deadlifts (225/155)
15 Power Snatches (95/65 lb.)
21 Box Jumps (32/24 in.)

WHITE:
4 Rounds for Time:
9 Deadlifts (185/115)
15 Power Snatches (75/55 lb.)
21 Box Jumps (24/20 in.)

BLUE:
4 Rounds for Time:
6 Deadlifts
10 Power Snatches
16 Step-ups

Adopt-a-Family for Christmas

IMG_2227

OGCF has adopted two families for Christmas. Let’s help make 8 children’s Christmas WONDERFUL!! Use the link on the OG Members Only Page or the email sent out yesterday to donate a gift. 

RED (RX+):
For Time:
800-m Run
27 Russian KB Swings (32/24 kg)
600-m Run
21 KB Swings
400-m Run
18 one-arm OH KB Sit-ups (switch arms as needed)

WHITE (RX):
For Time:
800-m Run
27 Russian KB Swings (24/16 kg)
600-m Run
21 KB Swings
400-m Run
18 one-arm OH KB Sit-ups (switch arms as needed)

BLUE:
For Time:
800-m Run
27 Russian KB Swings
600-m Run
21 KB Swings
400-m Run
18 KB Sit-ups

Bambi Legs

IMG_5010Strength:
Front Squat
2-2-2-2-2-2-2

Metcon:
In Partners:
4 Rounds for Reps:
30sec Max Cals Assault Bike
30sec Rest
30sec DB Cleans
30sec Rest
*One person performs Assault Bike while the other performs the DB Cleans.
*They both rest, then switch.

This Looks FUN

IMG_4566RED (RX):
3 Rounds:
25 Wall Balls, 20/14
15 Push Presses (155/105 lb.)

3 Rounds:
25 MB Walking Lunges
100-m MB Bear Hug Carry

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry

WHITE:
3 Rounds:
25 Wall Balls, 20/14
15 Push Presses (135/95 lb.)

3 Rounds:
25 MB Walking Lunges
100-m MB Bear Hug Carry

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry

BLUE:
3 Rounds:

15 Wall Balls, 14/10
10 Push Presses

3 Rounds:
15 MB Walking Lunges
100-m MB Bear Hug Carry

With time remaining of 25 min.
perform AMRAP:
12 Wall Balls
9 Push Presses
12 MB Walking Lunges
100-m MB Bear Hug Carry

*Score = rounds + reps of AMRAP

30

IMG_4537RED (RX):
6 Rounds Each for Time:
Complete Every 5 min.
300-m Row
20 DB Thrusters (50/35 lb.)
30 Double-unders

WHITE:
6 Rounds Each for Time:
Complete Every 5 min.
250-m Row
20 DB Thrusters (45/25 lb.)
30 Double-unders

BLUE:
6 Rounds Each for Time:
Complete Every 5 min.
250-m Row
15 DB Thrusters
35 Fast Feet

The Long Road Worth Taking

IMG_6158RED (RX):
5 Rounds for Time:
4 Burpees + Pull-ups + T2B
12 Hang Power Cleans (115/75 lb.)
4 Burpees + Pull-ups + T2B
12 Back Squats

WHITE:
5 Rounds for Time:
4 Burpees + Pull-ups + T2B
12 Hang Power Cleans (95/65 lb.)
4 Burpees + Pull-ups + T2B
12 Back Squats

BLUE:
5 Rounds for Time:
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
8 Hang Power Cleans
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
8 Back Squats

Assault

IMG_5987RED (RX):
For Total Time:
40/30 cal. Assault Bike

Then:
4 Rounds:
200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)

40/30 cal. Assault Bike

WHITE:
For Total Time:
30/20 cal. Assault Bike

Then:
4 Rounds:
200-m KB Carry
12 KB Shoulder-to-Overhead (6 each side)

30/20 cal. Assault Bike