Dec 30, 2012

12-31-12 WOD

10x250m rows
1 min rest between 

Challenge: 5 rds 
 15 du's
  5 burpees 

Dec 27, 2012

12-28-12 WOD

On the minute (until fail)
Hang kettlebell snatches 53/35 alt arms
Min one: 1 snatch right 1 snatch left
Min two: 1right 1left  1right 1left  ect

Challenge: 3x10 straight leg deadlift
To not exceed 95 men 65 ladies
Slow solid reps to end range of motion.

Dec 26, 2012

12-27-12 WOD

1000m row
50 lunges
30 T2B

GHD sit ups
5X10 or

Dec 25, 2012

12-26-12 WOD

5 Rounds
5 thrusters 135/95
10 hspus
50 du's

Challenge:Max Strict Dips

Dec 19, 2012

12-20-12 WOD

15min AMRAP
10 wall walks-buy in (only once)
3 t2b
6 hang cleans 95/65#
12 lateral jumps (over bar)

Challenge: 1 min max floor wipers 95/65#

Dec 18, 2012

12-19-12 WOD

5 rounds
500m row
10 dead lifts 135/95
30 sit ups

plank hold for time

Dec 17, 2012

12-18-12 WOD

12 min AMRAP
5 front squats 95/65
15 DB alternating lunges
200m run

5x5 weighted good mornings

Dec 16, 2012

12-17-12 WOD


Challenge: Max Pull Ups

Dec 13, 2012

12-14-12 WOD

10 MIN
Run 1 Mile
Row for distance with remaining time

3 Rounds
10 Burpees
20 sit ups

Dec 12, 2012

12-13-12 WOD

15 min amrap
3kb cleans r
3kb cleans l
10kb swings 53/35
20 du's

Challenge: tabata kb sdhp's 53/35

MWod: hammies

12-12-12 WOD

3 rounds
20 push ups
20 wall balls
400m run

Hollow hold for time

Dec 11, 2012

World Wide Wod: Gym Resolution - January 12th

World Wide WOD : Gym Resolution will be an annual event held in several gyms/boxes all over the World!

World Wide Wod is an annual Event Hosted by Boxes around the World.

Then the following year you can compete again and see your progress.

These wods will be bench mark workouts that will be used each year.

What better way to start off the year.

Judging will be done by the competitor in the heat behind you.

The movements will be standard, easy to follow and scaling will be done for the divisions Scaled and Beginner.
Competitors will get a shirt with spots to write in their scores so they can wear it and strive to beat it the next year.

Medals will be awarded to the top competitors in each gym.  National winners will receive additional prizes.

Compete against your gym, city, state, region and the world.

To Register yourself to Compete:

Go To: And click Compete.

You will get 3 WODs and a shirt.  The shirt will have 3 spots on it for you to write in your score so that you will be reminded of your scores and to set the goal to beat it next year.

If you register after 12/27, you will NOT receive a shirt.

What division should I register for?

For RX you will need to do pullups, get 135#men/ 95#women over your head, Double under jump rope, swing a 1.5pood men/1pood women, situps, wallball to a 10 ft men /8 ft women mark with a ball between 8-20#

For Scaled you will need to do single under jump ropes get 95#men/65#women over your head, swing a 1.5pood men/1pood women, situps, wallball to a 10 ft men /8 ft women mark with a ball between 8-20#

For Beginners you will need to et 65#men/45#women over your head, swing a 1.5pood men/1pood women, situps, wallball to a 10 ft men /8 ft women mark with a ball between 8-20#, air squats

*You will get to choose appropriate wall ball weight.

Dec 10, 2012

12-11-12 WOD

For time:
Row 1000
Chest2bar pull ups
Box jumps

Challenge: pull up bar hold at top for time

Dec 9, 2012


5 rounds
5 deadlifts (135/225)
30 sec deadlift hold
10 one handed OHS (35/53)
10 one handed OHS other hand

max turkish get up Kb on end for each hand

Dec 6, 2012

12-7-12 WOD

10 rounds
100m row
Max Du's

2 min burpees

Dec 5, 2012

12-6-12 WOD

For Time
50 back extensions
100 Flutterkicks
800m run (row 1000 for the dalles)

Challenge: practice handstand holds, go for the gold with one arm!

Dec 4, 2012

12-5-12 WOD

15 min AMRAP
5 bar facing burpees
10 floor wipers
25 Du's


Dec 3, 2012

12-4-12 WOD

4 rounds
10 front squats 95/65
400m run

Squat cleans
3x3 for form

Dec 2, 2012

12-3-12 WOD

50 pull ups
40 push ups
30 air squats
10 MU's

1 min sit ups
1 min rest
1 min sit ups