Monthly Archives: December 2013

//December

December 2013

WOD 12/31/13

2013-12-31T06:22:32+00:00

  WOD A) 10 min EMOM of: Snatch (135#/95#) (Starting with 1 rep and add a rep with every additional min) WOD B ) 10 min AMRAP 5 Deadlifts 245#/170# 5 Burpee Box Jumps 24"/20"

WOD 12/31/132013-12-31T06:22:32+00:00

WOD 12/30/13

2013-12-30T06:00:17+00:00

WOD 12/30/13 WOD A) ME 500m Row for time WOD B) 4 Rounds for time: 20 Kettlebell swings (53#/35#) 20 Toes to bar 200m Run  

WOD 12/30/132013-12-30T06:00:17+00:00

WOD 12/27/13 April’s Birthday WOD

2013-12-27T20:19:52+00:00

  WOD 12/27/13 "April's Birthday WOD" 22 Min AMRAP of: 12-Chest to Bar 26-Air Squats 91 Double-unders

WOD 12/27/13 April’s Birthday WOD2013-12-27T20:19:52+00:00

WOD 12/26/13

2013-12-26T16:56:16+00:00

  WOD 12/26/13 Strength 20 Rep Back Squat Conditioning 800m Run 100m Row 400 Run 200m Row 200m Run 400m Row 100m Run 800m Row

WOD 12/26/132013-12-26T16:56:16+00:00

WOD 12/23/13

2013-12-23T07:32:40+00:00

  WOD 12/23/13 21-15-09 Push-up Pull-ups 21-15-09 Toes to bar Abmat sit-up 12-09-06 Box Jumps KB Swings

WOD 12/23/132013-12-23T07:32:40+00:00

WOD 12/19/13 Hero WOD “DT”

2013-12-19T16:34:04+00:00

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. WOD 12/19/13 "DT" 12 Deadlift (155#/105#) 9 Hang Power Clean (155#/105#) 6 Push Press (155#/105#)

WOD 12/19/13 Hero WOD “DT”2013-12-19T16:34:04+00:00

WOD 12/18/13

2013-12-18T16:39:22+00:00

  WOD A) EMOM of 8-100m Sprints WOD B) "Annie" 50-40-30-20-10 reps of: Double-unders Sit-ups    

WOD 12/18/132013-12-18T16:39:22+00:00

WOD 12/17/13

2013-12-17T19:40:35+00:00

  WOD 12/17/13 3 Rounds for Time of: 10 Burpees 20 Push-ups 10 Squat Jumps 20 Sit-ups 10 Squats 20 Pull-ups

WOD 12/17/132013-12-17T19:40:35+00:00

WOD 12/16/13

2013-12-16T20:29:25+00:00

WOD 12/16/13 20 Box Jumps 24/20 20 Overhead Lunges 35/25 20 Ground to Overhead 35/25 200m Farmers Carry 2x 35/25 15 Box Jumps 24/20 15 Overhead Lunges 35/25 15 Ground to Overhead 35/25 200m Farmers Carry 2x 35/25 10 Box Jumps 24/20 10 Overhead Lunges 35/25 10 Ground to Overhead 35/25 200m Farmers Carry 2x [...]

WOD 12/16/132013-12-16T20:29:25+00:00