Wednesday, December 28, 2016

WOD 122816

WOD 122816

Strength:  Push Press 3-3-3-3-3

15-12-9 reps for time:

Deadlift
Burpee over Bar

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 3

Tuesday, December 27, 2016

WOD 122716

WOD 122716

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

400m Run
20 Pull-ups

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Monday, December 19, 2016

WOD 122316

WOD 122316

3 Rounds for time:

400m Run
20 Hand Release Push ups
30 Air Squats

Post times to comments.

WOD 122216

WOD 122216

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

6 Cleans
8 Burpees
10 Flutter Kicks (4 Count)

Post rounds to comments.

WOD 122116

WOD 122016

Strength:  Push Press 3-3-3-3-3

For time:  10K Row

Post times to comments.

WOD 122016

WOD 122016

12 Days of Christmas

For Time:

  • 1 Sumo Deadlift High-Pull (75/55 lbs)
  • 2 Thrusters (75/55 lbs)
  • 3 Push Press (75/55 lbs)
  • 4 Power Cleans (75/55 lbs)
  • 5 Power Snatches (75/55 lbs)
  • 6 Kettlebell Swings (53/35 lbs)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lbs Plate)


Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

WOD 121916

WOD 121916

Strength:  Ring Dips 4-4-4-4-4

4 Rounds for time:

12 Wallballs
16 OH Sit-ups

Post times to comments.  Cash Out:  ME Push-ups in 1:00

Friday, December 16, 2016

WOD 121616

WOD 121616

AMRAP n 15 min:

8 Ring Rows
16 Air Squats
24 Push - Ups

Post rounds to comments.

Thursday, December 15, 2016

WOD 121516

WOD 121516

Strength:  Strict Pull-ups 4-4-4-4-4

4 Rounds for time:

10 Thrusters
15 Hand Release Push-ups
20 Med Ball Sit Ups

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off)x 2

Wednesday, December 14, 2016

WOD 121416

WOD 121416

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

200m Run
30 Sledge Strikes (15 each hand)
15 Wall Balls

Post rounds to comments.  Cash Out: Flutter Kicks (:45 on/:45 off) x 2

Tuesday, December 13, 2016

WOD 121316

WOD 121316

Strength:  Squat Clean 3-3-3-3-3

6-12-18-24-30 reps for time of:

Wallballs
Med Ball Sit-ups

Post times to comments.  Cash Out:  ME Push-ups in 1 min

Monday, December 12, 2016

WOD 121216

WOD 121216

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

6 Burpee Pull-ups
12 Ring Rows
24 KB Swings

Post times to comments.  Cash Out:  500m row for time.

Wednesday, December 7, 2016

WOD 120716

WOD 120716

Strength:  Floor Press 3-3-3-3-3

"Cindy"

AMRAP in 20 min:

5 Pull-ups
10 Push ups
15 Squats

Post rounds to comments.

Tuesday, December 6, 2016

WOD 120616

WOD 120616

Strength:  Deadlift 3-3-3-3-3

Opposing Ladders for time:

10 - 1 reps of:

Burpees

1-10 reps of :

Push Press

Post times to comments.  Cash Out:  ME Push-ups in 1:00


Monday, December 5, 2016

WOD 120516

WOD 120516

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min:

400m Run
10 Box Jumps
15 Wall Balls

Post rounds to comments.  Cash Out:  L-Hang (1:00 total)