Monthly Archives: December 2014

//December

December 2014

WOD 12/31/14 “Happy New Year”

2014-12-31T07:43:47+00:00

WOD 12/31/14 "Happy New Year 2015" 20 Min AMRAP 15 Wall Balls 20 Pull-ups 15 Push-ups 20 Walking Lunges 15 Burpees

WOD 12/31/14 “Happy New Year”2014-12-31T07:43:47+00:00

WOD 12/30/14

2014-12-30T06:52:46+00:00

WOD 12/30/14 Strength: 10mins to find a 1RM Clean and Jerk Conditioning: 5 Rounds for time of: 40 Double-unders 20 Box Jumps (24#/20#) 10 Kettlebell Swings (53#/35#)  

WOD 12/30/142014-12-30T06:52:46+00:00

WOD 12/29/14

2014-12-29T06:44:27+00:00

WOD 12/29/14   12 One Minute Rounds of: 3 Deadlifts (275/185) 5 Handstand Push-up Max rep bar over burpees Rest 1 minutes between rounds. Burpees completed will be your score.  

WOD 12/29/142014-12-29T06:44:27+00:00

WOD 12/24/14 “12 Days of Christmas”

2014-12-24T07:25:50+00:00

    WOD 12/24/14 "12 Days of Christmas" If you know how the song goes, then you know how this workout is gonna go... * 12 Squats * 11 Situps * 10 Wall Balls Shots (20#/14#) * 9 Kettlebell Swings (54/35) * 8 Burpees * 7 Box Jumps (24″/20″) * 6 Deadlifts (95lb/65lb) * 5 [...]

WOD 12/24/14 “12 Days of Christmas”2014-12-24T07:25:50+00:00

WOD 12/22/14

2014-12-22T06:49:35+00:00

WOD 12/22/14    3 Rounds for time of: 400m Run 25 Bar over burpees 15 Cleans (135#/95#) 25 Sit-ups

WOD 12/22/142014-12-22T06:49:35+00:00

WOD 12/18/14

2014-12-18T06:12:15+00:00

  WOD 12/18/14 Strength: 5x5 Front Squat Conditioning:     21-18-15-12-9-6-3 reps for time of: Squat Cleans (95#/65#) Push Press (95#/65#)

WOD 12/18/142014-12-18T06:12:15+00:00

WOD 12/17/14

2014-12-17T06:46:34+00:00

WOD 12/17/14 Conditioning: 17min EMOM of: Evens- Box Over Jumps Odds- Burpees

WOD 12/17/142014-12-17T06:46:34+00:00

WOD 12/16/14

2014-12-16T06:48:33+00:00

WOD 12/16/14 Strength: Back Squat 5x5 (Final week before testing) Conditioning: 21 Walking Lunges 21 Pull-ups 21 Sit-ups 18 Walking Lunges 18 Pull-ups 18 Sit-ups 15 Walking Lunges 15 Pull-ups 15 Sit-ups 12 Walking Lunges 12 Pull-ups 12 Sit-ups

WOD 12/16/142014-12-16T06:48:33+00:00

WOD 12/15/14

2014-12-15T06:04:39+00:00

WOD 12/15/14 Tabata  Weighted Planks Conditioning: 5 Rounds 400m Run 21 Deadlifts (185#/130#)

WOD 12/15/142014-12-15T06:04:39+00:00