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WOD Archives: December 2013

Wednesday JANUARY 1ST! 2014!

Fitness / Performance A. Snatch – take 20 minutes to work up to a heavy single. B. Clean & Jerk – take 20 minutes to work up to a heavy single *If your Jerk peaks, continue with your clean max effort. MORE »

Tuesday 12/31/2013

* 7pm class is cancelled for today A. HSPU Skill Work – 15 mins + Fitness 4 Rounds 20 Cal Row 15 Thrusters 45/33# 15 KB Swings 50/35# 15 Wall Ball 14/10# -Rest 4 Mins x 4- Performance 4 Rounds 200m row 10 Thrusters @ 85/55# 15 KB Swings @ 50/35# 15 Wall Ball, 20/14# 10 Pull-ups -Rest 4 Mins x 4- MORE »

Monday 12/30/2013

Fitness A.1 SL DB Squat – 3 x 8, R1 A.2 DB Bent Over Row 3 x 10, R1 A.3 FLR in Rings, 60 secs x 3, R1 Performance A.1 SL BB Squat – 3 x 8, R45 A.2 BB Bent Over Row 3 x 5 @ 31X2, R45 A.3 Ring Push-ups 3 x 6-8, R2 + 30 Curtis P’s for time (Curtis P = Hang SQ Clean + Lunge R + Lunge L +... MORE »

Partner Saturday

In teams of two, complete the following for time: 2000m Row (break up any way) + 10 Rounds: 15 Wall Ball, 20/14# 25 KB Swings 200m Run/Row MORE »

Friday 12/27/2013

A. Deadlift EROM, 3 reps EMOM x 10 mins @ 65% B. OH Rev Lunge 3 x 20, R45 + 10.8.6.4.2 OHS, 115/75# T2B Box jump, 30/24” MORE »

Thursday 12/26/2013

Skill Work TTB and KTE Benchmark Workout 500m Row 15 Burpees 30 Wall Ball 20/14# 30 KB Swings 50/35# 15 Burpees 500m Row MORE »

Wednesday 12/25/2013

* * * No classes today! * * * Rest/Recovery Day A. Bundle up and go for a run B. 30 Mins of stretching and/or mobility C. Plan goals for 2014 MORE »

Tuesday 12/24/2013

*Only 6am, 12pm, 4pm, & 5pm classes today! 12 Days of Xmas 1 Clean & Jerk @ 135/95# 2 Burpee Lateral Hops 3 Box Jumps @ Scale 24/20” 4 Push-ups 5 Knees to Elbows 6 KB Swings @ 50/35# 7 Double Unders 8 Ring Dips 9 OH Walking Lunges @ 45/25# 10 DB Snatch 50/35# 11 Pull-ups 12 Wall Walks *RxPlus = 155/115#, 30/24” box or 12 Days of Xmas – Barbell Edition Use a 95/65# barbell and perform each of the... MORE »

Monday 12/23/2013

Fitness / Performance A. SL Goblet Squat, 15 Mins to work up to a peak 8 Rest 30 secs between legs. Rest as needed between sets B. Clean & Jerk, 20 Mins to work up to a peak 1 + 8 Min AmRap 8 Thrusters 95/65# 8 Pull-ups 8 Burpees 8 Double Unders MORE »