2013-12-31 Wod

"Fran"
21-15-9
Thrusters, 95/65#
Pullups

2013-12-30 Wod

Death by:

KB Swings, 24/16kg USA + 1HSWU

Sunday Outline 12/30/2013 - 1/5/2014

Mon: Death by KB swings +
Tues: The most well known nasty girl wod
Wed: Closed (Happy New Year)
Thurs: "2014"
Fri: Snatch Balance then barbell wod
Sat: Wallball / Stay Warm AMRAP
Sun: Open Gym

2013-12-28 Wod

33-22-11

Pushups

Power Cleans, 115/75#

Box Jumps, 30/24”

2013-12-27 Wod

1RM Deadlift

then

5min AMRAP

10-20-30-40...

Double Unders (must be unbroken)

2013-12-26 Wod

“Evabra”

4 rounds (2min rest in between each round)

800m Run

10 Pullups

20 Pushups

30 AMSU

40 Air Squats

2013-12-24 Wod

3rd Annual 12 Days of Christmas Wod

12 Burpees
11 Shoulder to Overhead + 11 Burpees
10 Box Jumps + 10 Burpees
9 T2B + 9 Burpees
8 HPC + 8 Burpees
7 KB Swings + 7 Burpees
6 Front Squats + 6 Burpees
500m Run + 5 Burpees
4 TGU + 4 Burpees
3 Thrusters + 3 Burpees
2 HSPU + 2 Burpees
1 Bear Complex + 1 Burpee

135/95# for barbell movements
28/20 kg for Swings and TGU
30/24" for Box Jumps

2013-12-23 Wod

4 Rounds

18 Alt. DB Snatches, 75/55#

9 Wallballs, 25/15# slam balls (18 wallballs, 20/14# med balls)

Sunday Outline 12/23-12-29

Mon: DB Snatch and honey, who shrunk my wallballs?
Tues: 3rd Annual 12 Days of Christmas Wod
Wed: Closed
Thurs: "Evabra"
Fri: 1RM Deadlift
Sat: Ivan's Bday Wod (pushups + power cleans, 115/75# + box jumps, 30/24")

2013-12-18 Wod

3 Rounds

40 Double Unders

30 Push Presses, 95/65#

20m Weighted Bear Crawl, 55/25# (down and back)

10 Burpees

2013-12-17 Wod

tabata Kb Swings, 24/16 kg (usa)

tabata amsuwb, 20/14#

tabata Goblet squats, 24/16 kg

2013-12-16 Wod

8 min amrap1

Rest min then

8 min amrap2

2n = increase by 2 reps each round

Amrap 1

1 tgu (each arm), 75/55#

2n box jump overs (games standard), 24/20"

Amrap 2

2n ohl (w/ dumbbell), 75/55#

10 box jumps (regular standard), 24/20"

Sunday Outline 12/16-12/22

Mon: Box Jump Double AMRAP
Tues: Kettlebell Tabata
Wed: Matt Ryan's Birthday Wod (A LOT of push presses)
Thurs: 5x5 SDL + Sled Push EMOM
Fri: Thruster AMRAP
Sat: Cleans
Sun: Open Gym is on!

2013-12-13 Wod

40 Power Snatches, 115/75#
120 OHL, 45/25#
Break up any way you want

2013-12-12 Wod

8 x 2min Rounds
200m Row
AMRAP in remaining time
6 DL @ 60% 1RM

8 K2E

2013-12-11 Wod

11min AMRAP
5 Burpees
6 Pullups
11 Wallballs, 20/14#

Rest 1min after AMRAP then:

Max Front Squats w/ med ball, 20/14# in 90sec

2013-12-10 Wod

45 Ring Dips in as few sets as possible

Then

14min AMRAP
21 Supermans
14 Hand Release Pushups
7 Box Jumps, 30/24"

2013-12-09 Wod

3 Rounds

10 Clean and Jerks, 135/95#

15 AMSUWB, 20/14#
20 KB Swings, 24/16 kg (USA)

Sunday Outline 12/9-12/15

Mon: Clean and Jerks
Tues: Starter of 45 Ring Dips in as few sets as possible
Wed: Finisher of Max Squats w/ 20# MB in 90sec
Thurs: Row 200m every 2min + DL and K2E
Fri: 40(?) + 120(?) broken up any way you want
Sat: Partner Ball Slams

2013-12-07 Wod

100m Run

12 (Thrusters + 2 OHL), 95/65#

200m Run

10(Thrusters + 2 OHL)

300m Run

8 (Thrusters + 2 OHL)

400m Run

6 (Thrusters + 2 OHL)

2013-12-06 Wod

3-3-3-3-3 Weighted Pullups

9min AMRAP

5 C2B Pullups

15 Double Unders (unbroken for Rx)

2013-12-05 Wod

"Sha's Snatch Ladder"

3 Rounds
12 Hang Squat Snatches, 45/30#
5 Burpees
7 Power Snatches
5 Burpees
4 Squat Snatches
5 Burpees

Buy out: 47 Double Unders + 2 Burpees

2013-12-04 Wod

14min EMOM

Odd: 11 T2B

Even: 8 KB Swings, 32/24 kg (Russian) + 3 Shoot Throughs

2013-12-03 Wod

4 Rounds

300m Run

15 Ring Pushups

30 Med Ball Twists, 20/14#

5x (1 MBC + 2 Squats)

2013-12-02 Wod

"Becky said no KB Swings"

12min AMRAP
3 TGU, 55/35# (alt arms every round)
9 DL @ 60% 1RM
12 Box Jumps, 24/20”
EMOM 3 burpees (start and end with burpees)

Sunday Outline 12/2-12/8

Mon: Becky's Birthday Wod
Tues: Twists for Time
Wed: EMOM T2B KB Shoot Throughs
Thurs: Sha's Snatch Ladder Birthday Wod
Fri: C2B Pullup AMRAP
Sat: Thruster Lunge and dress warm