Dec 30, 2013

12-31-13 WOD

14min AMRAP
10 KB swings 53/35
10 box jumps 24/20
10 KB cleans (alt. Hands)
10 lunges

Challenge: 500m row

Dec 29, 2013

12-30-13 WOD

3RFT
400 m run
12 Ring Dips
15 HSPU

Challenge: strict press 5x5

Dec 26, 2013

12-27-13 WOD

For Time
21-15-9
Deadlifts 225/135
Box Jumps

Challenge:
Partner Tabata burpees
One person planks
One person completes burpees and must jump over partner
(switch each round)

12-26-13 WOD

15 min amrap

5 c2b
10 push ups
15 squats

Challenge: 10 min emom
3 hang cleans 

Dec 24, 2013

12-24-13 WOD

12 days of christmas WOD

1 burpee
2 HSPU's
3 deadlifts 95/65
4 hang cleans 95/65
5 box jumps 24/20
6 push press 95/65
7 T2B
8 OH walking lunges 45/25 plate
9 sit ups
10 front squats 95/65
11 pull ups
12 clean and jarks 95/65

Just like the song. You will to 1 burpee. then 2 hspu's 1 burpee. then 3 deadlift 2 hspu's 1 burpee..... ect..

Dec 22, 2013

12-23-13 WOD

6X400m sprints/ or 500m row
2 min rest between rounds

Challenge: hang from pull up bar for time

Dec 19, 2013

12-20-13 WOD

17 min AMRAP
40 burpees
30 snatch's 75/45
30 burpees
30 snatch"s 135/75
20 burpees
30 snatch's 165/100
10 burpees
Snatch's 210/120

Challenge : work snatch progressions w/pvc

Dec 18, 2013

12-19-13 WOD

12 Min AMRAP
5 C2B
7 Box Jumps
9 K2E (on rings)

Challenge: Wall-Sit for time

Dec 17, 2013

12-18-13 WOD

12-18-13 WOD
15 min amrap 53/35#
200 m run
Max KB Snatches- right side
200m run
Max KB Snatches- left side
200m run
Max KB swings

Challenge: tabata KB SDHP 

Dec 16, 2013

12-17-13 WOD

Jeff's Ugly Sweater Birthday partner WOD
Teams of 2
100 t2b (one partner must hold front rack)
80 front rack lunges 135/95 (partner holds dead hang from pull up bar)
60 power cleans 135/95 (partner rests)
40 burpees over planked partner
20 hspu (partner hold handstand for work to count)
1000 m row (partner cheers-switch out as needed)

Challenge: where ugly sweater, find a partner, set up for WOD!

Dec 15, 2013

12-16-13 WOD

13 min AMRAP
3 strict pull ups
6 Turkish get ups 53/35#
35 du's

Challenge: Take 15 min Practice On-End Turkish Get Ups. Begin light and do multiple reps each side. Work up in load, completing 3 total reps each side with final load. This is work grip strength and balance.

Dec 12, 2013

12-13-13 WOD

50-40-30-20-10
burpee's
sit ups

Challenge:
1 min Du's
1 min rest
1 min Du's
1min rest
1min Du's

Dec 11, 2013

12-12-13 WOD

10 rounds
6 hang cleans 105/155
9 push ups- hand release

Challenge:
Hollow hold for time

Dec 10, 2013

12-11-13 WOD

Jackie
1000m row
50 thrusters 45/15 (dont drop an empty bar!!!)
30 pull ups

Challenge:
10 min 3 rep EMOM
3 position squat clean
High Hang squat clean
Hang squat clean
Full squat clean

To Scale:
1 power clean
Followed by 3 solid front squats

Dec 9, 2013

12-10-13 WOD

5 rounds
30sec. row
30sec. rest
30 sec. box jump 24/20
30 sec rest
30 sec t2b
30 sec rest

Challenge: Max T2B

Dec 8, 2013

12-9-13 WOD

5 Rounds
15 wall balls 20/14
15 OHS 95/65

Challenge:
15min to find (1 Snatch to 3 rep OHS) I form allows.
(start light, add load)

Dec 5, 2013

12-6-13 WOD

Challenge:
5 min AMRAP
5 deadlift 275/185
5 Burgess over the bar

WOD:
WORK ON SKILLS

Dec 4, 2013

12-5-13 WOD

100 Du's
9 Mu's
75 Du's
7  Mu's
50 Du's
5 Mu's

Challenge:
100 sit ups for time

Dec 3, 2013

12-4-13 WOD

Run 800 (or Row 1000)
Then 3 Rounds of:
21 Air Squats
15 box jumps
9 strict pull ups
Complete 30 Alternating pistols as "buy out"


Challenge: complete 3 sets for quality not time
A) L-sit OR weighted plank 45/25#
B) 5 skin the cats
C) hollow hold

Dec 2, 2013

12-3-13 WOD

Dirty Diane
15-12-9
clean 185/120
Deficit handstand push up 45/25lbs plates
(do not exceed 70% 1 rep max for cleans)

Challenge:
15min to find 1 rep max for clean.
(Quality 1RM. no more then 3 attempts at 1RM) 

Dec 1, 2013

12-2-13 WOD

50-40-30-20-10
DU's
25-20-15-10-5
Burpee's

Challenge:
1min row
1min rest
1min row
1min rest
1min row