Monthly Archives: December 2015

WOD: 2 Partner WOD for time: 40 Medball Cleans, Partner holds plate in active squat 40 Medball Overhead lunges, Partner holds plate in bottom of lunge 40 Sit Ups, Partner holds plate above chest in hollow 40 Medball Slams, Partner holds plate overhead 40 Burpees over medball, Partner holds the push-up position (plank) plate on […]

WOD: 2 Partner WOD for total reps: 2 Minutes ME Ring Dips 2 Minutes ME Shoulder Press 75/55 3 Minutes ME Toes Through Rings 4 Minutes ME Squats Jumps 4 Minutes ME Sumo Deadlift High pulls 75/55 Note: partners may work at the same time, but may only use one BB and one set of […]

12 Days of Christmas WOD: 1 Squat Clean 185/125 2 Muscle-Ups 3 KB Swings 53/35 4 Burpees 5 Deadlifts 185/125 6 Toes To Bar 7 Push-Ups 8 WallBalls 20/14 @ 10/9′ 9 Sit-Ups 10 Jumping Lunges 11 Mountain Climbers (each leg) 12 Clean and Jerks 185/125 Do the following exercises the same way you would sing […]

WOD: 16 Minute AMRAP of: 50′ Handstand Walk 7 Snatch Grip Deadlifts 225/160 14 HandStand Push-Ups

WOD: 3 Rounds for time of: 10 KB Power Snatches (L) 53/35 5 Bar Muscle-Ups 10 KB Power Snatches (R) 53/35 5 Bar Muscle-Ups 15 Minute time cap.

 10 Minute AMRAP of: 15 Toes to Bars 10 Pull-Ups 5 Power Snatches 75/55 Then 10 Minutes to establish a 1 Rep Max Push Press

WOD: 3 Rounds for time of: 10 Deadlifts 225/160 5 Bar Facing Burpees 8 Sumo Deadlift HighPulls 115/80 5 Bar Facing Burpees 6 Squat Cleans 115/80 5 Bar Facing Burpees 18 Minute cap time.

WOD: Ascending and descending ladder 1-2-3…9-10-9…3-2-1 of: Box Jumps 24/20 Hand Release Push-Ups Pull-Ups 25 Minute time cap.

WOD: 15 Minute AMRAP of: 20 Wallballs 20/14 @ 10/9′ 5 Bench Press 185/130 30 Overhead Walking Lunges 45/35 (plate) 10 Burpee to 6″ Target

WOD: 15-12-9-6-3 for time of: Power Cleans 165/115 Strict Ring Dips After every round 30 second L-Sit.