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WOD Archives: December 2012

Tuesday 1/1/2013

HAPPY NEW YEAR! Today’s class will be over an hour most likely. Fitness / Performance A. Deadlift Max Effort B. Press Max Effort C. AD Sprint – 25 sec x 5; R2:05 or C.  Row sprint – 25 seconds, R1:35 x 4 -max wattage D. GHD Back extensions, 12 – 15 x 3; R1 MORE »

Monday 12/31/2012

Fitness / Performance A. Hang Clean Work Fitness – 3 x 10, R90 Perf – 3.2.1.1, R90 B. Front squat – 8 Mins to work up to heavy single (Max out if comfortable) + 5 Min AmRap 15 thrusters (95/65#) 15 pull up MORE »

Sunday 12/30/2012

In Teams of two, one athlete working at a time, complete the following. Scale as necessary. 50 CTB pull ups 50 ring push ups 40 Toes to bar 40 burpees 30 dips 30 double unders 20 ghd sit ups 20 back ext. 10 knees to elbow 10 Squat Thrusts box jump, 30/24″ MORE »

Saturday 12/29/2012

Fitness / Performance 1 Min Max double unders (sub Singles) R1 4 Min AmRap 3 power cleans (115/75#) 12 air squats R2 4 Min AmRap 3 burpees 150m row R2 4 Min AmRap 10 KB swings (50/35#) 10 box jumps (20/14″) R1 1 minute max calorie row MORE »

Friday 12/28/2012

Fitness A1. Back Squat, 10.8.6.4.2 R60 A2. DB Row 4 x 6–8/arm @ 21X2, R60 + 10 Min AmRap 6 ring rows 12 lunge steps 6 push ups Performance A.1  Back Squat, 8.6.4.8, R60 A.2  Db row @ 21X2, 4 x 3-5/arm, 21X2, R60 + 12 min on the clock 100 DU buy in, then amrap the following: 10 T2B 10 Ring Dips MORE »

Thursday 12/27/2012

Fitness / Performance A.1  RFESS 4 x 5/leg, R60 (Tempo = F – 31X1 P- 42×0) A.2  Pull-up work, 10.8.6.4, R60 (P – weighted 4 x 2-4) + 10 Min AmRap 10 wall ball, 20/14 10 pull ups MORE »

Wednesday 12/26/2012

Fitness A.  DL, 3 x 10, R90 B.1  Shoulder press, 4 x 5, R30 B.2  KB swing, 4 x 15, R30 B.3  FLR on Rings for 30 sec. x 4, R30 B.4  AD, 90 sec. x 4, R90 Performance A.1  CG Dead lift @ 31X1, 4 x 3, R60 A.2  Shoulder Press, 6.6.2.2, R60 + Hang power snatch x 2-4 15 sec. AmRap dynamic push up R90 (look to increase weight each set w/ the HPS) x6 MORE »

Monday 12/24/2012

For those of you that missed Friday, you can make up “12 days of Christmas” by CF215. Check with the coach for where to set up. Fitness A. Front Squat – take 10 Mins to work up to a heavy double + 10 minute AmRap 5 squat thrusts 7 goblet squats 10 kb swings R5 10 Min AmRap 10 Thrusters (45/33#) 5 Ring Rows 30 Jump rope Singles 250m Row Performance A.  Thruster – take 10 minutes and build up... MORE »

Sunday 12/23/2012

Partner Workout Teams of 3 must complete the following: 20 calories on the rower 30 gHD sit ups 5 rope climbs 40 KB Snatch @ 50/35# (20 per arm) 50 HR push ups 150 double unders *each team will move through one time stadium style. Each partner may not move forward until the partner in front and behind finish. MORE »