WOD 12/25/15

December 24, 2015 by  

WOD 12/24/15

December 23, 2015 by  

  • 12 Days of Christmas
  • 1(oo)m Run
  • 2 Muscle Ups
  • 3 Jerks
  • 4 Front Squats
  • 5 Power Cleans
  • 6 TTB
  • 7 Burpees
  • 8 Lunges
  • 9 Pull ups
  • 10 Wallballs
  • 11 Hollow Rocks
  • 12(oo)m Row or Run

WOD 12/23/15

December 22, 2015 by  

  • “Randy”

WOD 12/22/15

December 21, 2015 by  

  • 7 Rounds:
  • 5x Deadlift
  • 10x Pistols
  • 15x Sit ups
  • 20x DU’s

WOD 12/21/15

December 20, 2015 by  

  • In Teams of 2, 1 working at a time:
  • 800m Run or Row
  • 50x Back Squat (135/95)
  • 50x Weighted Push Ups
  • 800m
  • 35x Back Squat
  • 35x Weighted Push Ups
  • 800m
  • 20x Back Squat
  • 20x Weighted Push ups
  • 800m

WOD 12/20/15

December 19, 2015 by  

  • 6 Rounds:
  • 5x HSPU
  • 10x Clean and Jerk
  • 15x Wallballs

WOD 12/19/15

December 18, 2015 by  

  • 5 Rounds:
  • 30x DU
  • 20x KBS
  • 10x Dip

WOD 12/18/15

December 17, 2015 by  

FRIDAY FITNESS “FUN”

WOD 12/17/15

December 16, 2015 by  

  • 10,9,8…1 Pull ups
  • 10x Medball Cleans after Evens
  • 20x Box Jumps after Odds

WOD 12/16/15

December 15, 2015 by  

  • E2MOM for 20 minutes:
  • 1x Power Snatch
  • 2x Hang Squat Snatch
  • 3x OHS
  • OR
  • AMRAP 20 minutes:
  • 1x Power Snatch
  • 5x OHS
  • 5x Broad Jump
  • 15x Skaters

WOD 12/15/15

December 14, 2015 by  

  • Cash In:  20x Hollow Rock
  • 4x [400m Run, 50x Sit Ups]
  • Cash Out:  20x Hollow Rock

WOD 12/14/15

December 13, 2015 by  

  • Part 1:  OTM 10 minutes:
  • 3x Thruster
  • Part 2:  15,12,9,6,3
  • Lateral Plate Burpees
  • 200m Run after each set.

WOD 12/13/15

December 12, 2015 by  

  • 4 Rounds:
  • 20x KBS
  • 20x KB Pass Through Lunge
  • 400m Run

WOD 12/12/15

December 11, 2015 by  

  • In teams of 2, both working at the same time:
  • AMRAP 20 minutes:
  • 50 Push Press (P1 Presses while P2 holds handstand. Switch as needed)
  • 50 Partner Wallballs
  • 200m Barbell Farmers Carry (partners carry together)
  • Start back at Push Press when done with Carry

WOD 12/11/15

December 10, 2015 by  

Friday Fitness Fun! 

WOD 12/10/15

December 9, 2015 by  

  • 7 Rounds:
  • 3x Muscle Up
  • 12x Hollow Rock
  • 21x Box Jump

WOD 12/9/15

December 8, 2015 by  

  • Back Squat 3,3,3,3,3,3 (80%)
  • Cash Out:  6 sets of 5-10 Tempo Push Ups (2121)

WOD 12/8/15

December 7, 2015 by  

  • 10,9,8…1 Clean and Jerk
  • 10x Pull ups After Evens
  • 200m Run or 250m Row after Odds

WOD 12/7/15

December 6, 2015 by  

  • Deadlift 5,4,3,2,1,1,2,3,4,5

WOD 12/6/15

December 5, 2015 by  

  • 3 Rounds:
  • 50x Overhead Walking Lunge
  • 25x Burpee
  • 200m Farmers Carry

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