Monthly Archives: December 2015

//December

December 2015

WOD 12/31/15

2015-12-31T16:22:27+00:00

WOD 12/31/15 A) Tabata of 15m Sprints B) 5 Rounds 24ft Broad Jump 15 Kettlebell Swing (53/35) 24ft Broad Jumps 15 Pull-up

WOD 12/31/152015-12-31T16:22:27+00:00

WOD 12/30/15

2015-12-30T06:10:05+00:00

WOD 12/30/15 4 Rounds of: 15 Sit-ups 10 Box Over Jumps (24"/20") 15 Push-ups 10 Box Over Jumps (24"/20")

WOD 12/30/152015-12-30T06:10:05+00:00

WOD 12/29/15

2015-12-29T06:19:46+00:00

WOD 12/29/15 Strength: Back Squat 5RM Conditioning: 15 min AMRAP 0f: 10 Pull-ups 20* Step-ups (45#/35#) 10 Target Burpees *Step-ups are to be divided 10 steps on one leg before switching, with one bumper in each hand

WOD 12/29/152015-12-29T06:19:46+00:00

WOD 12/28/15

2015-12-28T08:30:53+00:00

WOD 12/29/15 WOD #1 4 min AMRAP 8 Thruster (115/75) 8 Toe-to-Bar WOD #2 1K Row (Damper set at 10/7)

WOD 12/28/152015-12-28T08:30:53+00:00

WOD 12/24/15

2015-12-24T06:48:10+00:00

WOD 12/24/15 If you know how the song goes, then you know how this workout is gonna go... * 12 Squats * 11 Situps * 10 Kettlebell Snatches (54/35) * 9 Kettlebell Swings (54/35) * 8 Burpees * 7 Box Jumps (24″/20″) * 6 Deadlifts (95lb/65lb) * 5 Hang Cleans (95lb/65lb) * 4 Thrusters (95lb/65lb) [...]

WOD 12/24/152015-12-24T06:48:10+00:00

WOD 12/22/15

2015-12-22T06:19:37+00:00

WOD 12/22/15 Strength: Back Squat 5x5 @90% of 5rm from 3 weeks ago. Only use this % if you are confident you will complete all rep/sets. If not go lighter... Conditioning: 5 Rounds of: 10 Toes to Bar 15 Push Ups 20 Air Squats

WOD 12/22/152015-12-22T06:19:37+00:00

WOD12/21/15

2015-12-21T08:56:16+00:00

WOD 12/21/15 21-18-15-12-09 Weighted Box Step-overs Dumbbell Thrusters Pull ups

WOD12/21/152015-12-21T08:56:16+00:00

WOD 12/18/15

2015-12-18T07:26:25+00:00

WOD 12/18/15 Olympic Lifting: Snatch Skills Work Conditioning: 15min AMRAP 30ft Overhead Walking Lunges 15 Target Burpees 30ft Overhead Walking Lunges 15 Abmat Sit-ups

WOD 12/18/152015-12-18T07:26:25+00:00

WOD 12/17/15

2015-12-17T06:29:01+00:00

WOD 12/17/15 Strength: Deadlift 5rep "Heavy" Conditioning: 12 min AMRAP of: 10 Kettlebell Swings (53/35) 15 Goblin Squats (53/35) 20 Double-unders

WOD 12/17/152015-12-17T06:29:01+00:00

WOD 12/16/15

2015-12-16T06:55:05+00:00

WOD 12/16/15 5 Rounds of: 05 Toe to Bar 10 Box Jumps (24/20) 15 Wall Balls Shots (20#/14#)

WOD 12/16/152015-12-16T06:55:05+00:00