12.30.13 WOD

“Goals”

Barbell Front Squat
10 Minutes To Find Heavy Single
(Score Weight Achieved)

“Glory”

For Time:
50 Double Unders
12 Squat Cleans (155/115)
40 Double Unders
10 Squat Cleans
30 Double Unders
8 Squat Cleans
20 Double Unders
6 Squat Cleans
10 Double Unders
4 Squat Cleans

“Grind”

Strict Chin Up
1-10

(Sets must be unbroken to advance)

If you fail then you begin a chin-up AMRAP

12.28.13 WOD

“Glory”

Teams of 2:
10 Minute AMRAP of:
KB Swings (53/35)
Wall Balls

-then-

10 Minute AMRAP of:
Thrusters (45/35)
Box Jumps (24/20)

* Score total reps achieved in each AMRAP

** Partners can strategize reps and sets to achieve most reps possible

12.27.13

“Goals”

Technique
Handstand Positions and Press Mechanics

“Glory”

“Retest”
10 Rounds for Time of:
3 Handstand Push ups
1 Deadlift (225/155)
12 Pull Ups
24 Double Unders

“Grind”

In 5 minutes:

As a 2 person team, how many medicine ball 20/14 sit-ups and you do?

* Every 30 Seconds the Person “Caught” with the ball has to do a 25m shuttle run.

(25m Run aka across the gym)

12.26.13 WOD

“Goals”

EMOM for 10 Minutes of Barbell Complex:
1 Snatch
1 High Hang Snatch
Add Weight Every Minute

“Glory”

10 Minute AMRAP Ladder of:
Overhead Squat (135/95)
Bar Over Burpee
Ladder starts at 3…,6,9,12,15

“Grind”

For time:
Row exactly 500m.
Every meter over or under 500m you row is 10 Jumping Lunges (alternating legs)

12.24.13 WOD

12 Days of Christmas (for time)

1 Snatch (95/65)
2 Pistols
3 Med Ball Clean
4 Box Jumps (30/24)
5 Knees to Elbows
6 Burpees
7 KB Swings (53/35)
8 Ring Dips
9 Slam Balls (30/20)
10 Walking Lunges
11 Thrusters (95/65)
12 Shuttle Sprints

12.23.13 WOD

“Goals”

Push Jerk:
Work to Heavy Single (5,5,3,2,2,1,1,1)

“Glory”

10 Rounds for Time & Load (Clean & Jerk):
1 Clean and Jerk
5 Pull Ups
10 Push Ups
15 Squats

(15 Minute Time Cap)

“Grind”

10 Rounds of:
Double Unders

(20 Seconds On/10 Seconds Off)
(Score Total Reps)

12.20.13 WOD

“Goals”

Toes to Bar

“Glory”

5 Rounds for Time:
5 Hang Power Snatch (135/95)
10 Box Jumps (24/20)
15 Toes to Bar

“Grind”

6 Minute AMRAP of:
400m Run
50 Double-unders

-then-

ME Sit Ups for Time Remaining
(Score Sit Ups)

12.19.13 WOD

“Goals”

10 Reps to Establish a Heavy Single Rep of:
Thruster
(Begin From the Rack)
(10 Minute Cap)

“Glory”

For Time:
20 HSPU’s
30 Deadlifts (225/185)
40 Thrusters (95/65)
50 KB Ground-to-Overhead (53/35)

“Grind”

3 Rounds of:
ME Ring dips
AMSR (As Many Strict Reps) to AMKR (As Many Kipping Reps) Unbroken
Rest 60 sec
(Score Total Reps)

12.18.13 WOD

“Goals”

Rowing Technique

“Glory”

5 Rounds for Total Reps:
30 Seconds of Burpees
30 Seconds of SDHP (95/65)
30 Seconds of Shuttle Sprint
30 Seconds of Rest

“Grind”

3 Rounds of:
AMUBR (As Many UnBroken Reps) of:
Wall Balls
Run 250m
(Score Wall Balls and Total Time)

12.17.13 WOD

“Goals”

EMOM for 10 Minutes of:
Power Cleans
(Build to a heavy single, adding weight each minute)

“Glory”

12 Minute AMRAP of:
3 Power Cleans (135/95)
7 Pull-Ups
21 Double Unders

“Grind”

3 Rounds of:
ME Chin-up
“Frenchie”
Rest 60 sec
(Frenchie = 3 position static hold for 5 sec, each static hold is followed by a chinup)
Rest 60 sec

12.16.13 WOD

“Goals”
10 Minute Cap of:
Free Standing Handstands

“Glory”
3 Rounds For Time of:
800m Run
25 Bodyweight Barbell Back Squats
50 Ab Mat Sit Ups
(20 Minute Cap)

“Grind”
3 Minute AMRAP of:
500m Row
-Then-
Total Score of 3 Minute AMRAP of:
Box Jumps (20/24)

12.13.13 WOD

12 Minute AMRAP of:
3 HSPU
6 Hang Power Cleans (95/65)
9 Toes 2 Bar

12.12.13 WOD

For Time:

80 Squats
40 KB Swings
20 Pull Ups
64 Squats
32 KB Swings
16 Pull Ups
50 Squats
24 KB Swings
12 Pull Ups
32 Squats
16 KB Swings
8 Pull Ups

12.11.13 WOD

For Time:
1000m Row
75 Push Press (75/45)
10 Muscle Ups or 30 Pull Ups

12.10.13 WOD

15 Minute AMRAP of:
12 Knees to Elbows
15 Deficit Push Ups (45/25)
18 Overhead Lunges with Plate (45/25)

12.9.13 WOD

7 Rounds of:

10 Power Snatch (95/65)
2 Burpees

12.7.13 WOD

Teams of 2, For Time:

50 Burpees

100 Ground to Overhead with Plate (45/25)

200 KB Swings

300 Lunges

12.6.13 WOD

For Time:

21-15-9 of:
KB Snatch (24/16)
21 Each Arm
Slam Ball (40/20)

12.5.13 WOD

“Barbara”

5 rounds, time each round
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

12.4.13 WOD

5 Rounds of:
500m Row or 50 Double Unders
21 Deadlifts (185/135)

12.3.13 WOD

Death by Clean and Jerk (135/95)
Minute 1 – 1 jerk
Minute 2 – 2 jerks
Minute 3 – 3 jerks
As long as you can go, until you cant complete the amount of jerks for that minute

12.2.13 WOD

15 Minute AMRAP of:
21 Bar Over Burpees
7 Overhead Squats (135/95)
3 Muscle Ups or 9 Pull Ups

November WODs

WOD 11.30.13

“Morrison”

For Time, 50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

WOD 11.29.13

For Time:

10 to 1

Deadlifts (225/155)

Handstand Push Ups

WOD 11.28.13

For Total Reps:
3 Minutes of:
Double Unders / 1 Min Rest
Wall Balls (20/14) / 1 Min Rest
Goblet Squats (24/16) / 1 Min Rest
Barbell Thrusters (45/35) / 1 Min Rest
Box Jumps / 1 Min Rest
Row for Calories

WOD 11.27.13

“Chelsea”

Each min on the min for 30 min
5 Pull-ups
10 Push-ups
15 Squats

WOD 11.26.13

For Time:

10 Rounds of:
150m Run
3 Power Cleans (155/115)

WOD 11.25.13

Five Rounds of:
6 Front Squats (95/65)
4 Push Press (95/65)
2 Thrusters (95/65)
20 Box Jumps (24/20)

WOD 11.22.13

12 Minute AMRAP of:

Ascending ladder of burpees/push press

3 burpees. 3 push press (75/45)
6 burpees, 6 push press, 9,9 12,12…

WOD 11.21.13

“Grace”

30 reps for time
Clean and Jerk 135 lbs / 95 lbs
“Annie”

For Time:

50-40-30-20-10 rep rounds
Double Unders
Situps

WOD 11.20.13

4 rds of
1 min max effort squat cleans (135/95)
30 second rest
1 min max effort box jumps (24/20)
30 second rest
1 min hand-release push up
30 second rest

WOD 11.19.13

20  Min AMRAP of:

250m Run
7 Muscle Ups or 7 Pull Ups and 7 Dips
21 Double-Unders

WOD 11.18.13

3 Rounds of:

8 Deadlifts (155/115)
6 Power Cleans (155/115
4 Front Squats (155/115
2 Push Jerks (155/115

WOD 11.16.13

Descending Ladder 15 to 1 of:
Slam Balls (30/20)
KB Swings (53/35)

WOD 11.15.13

For Time:
21 / 15 / 9
Push Ups
Ring Dips
Hand Stand Push Ups

WOD 11.14.13

3 Rounds for Time:
20 Front Squats (135/95)
30 Knees to Elbows
40 Foot Walking Lunges with Barbell (135/95)

WOD 11.13.13

For Time:
Cash In: 50 Double Unders
10 Snatches (95/65)
20 Overhead Squats (95/65)
30 Box Jumps
40 Wall Balls (20/14)
50 KB Swings (24/16)
40 Wall Balls
30 Box Jumps
20 Overhead Squats
10 Snatches
Cash Out: 50 Double Unders

WOD 11.12.13

For Time:
75 Thrusters (95/65)
75 Pull Ups

WOD 11.11.13

20 Minute AMRAP of:

5 Hand Release Push Ups

10 Cleans (135/95)

20 Air Squats

WOD 11.8.13

3 Rounds for Time:
9 Push Press (135/95)
15 Deadlift (225/155)
21 Lunges

WOD 11.7.13

For Time:
1000m Run
10 Slam Balls (30/15)
30 Bar Over Burpees
10 Slam Balls (30/15)
1000m Run

WOD 11.6.13

12 Minute AMRAP of:

7 Over Head Squats (135/95)

14 Pull Ups

21 Double Unders

WOD 11.5.13

Tabatas of:

Hand Release Push Ups

Box Jumps (24/20)

Ab Mat Sit Ups

Calorie Row

WOD 11.4.13

For Time:

30 Back Squats at Bodyweight

60 Knees to Elbows

90 KB Swings (53/35)

WOD 11.1.13

15 Min AMRAP of:

250m Row

25 Push Ups

October WODs

WOD 10.31.13

For Time:

10 Rounds of:

3 HSPU

6 Deadlift (225/165)

12 Pullups

24 Double Unders

WOD 10.30.13

For Time:

75 Squats

Then- 1-10 T-2-B

Each Round of T-2-B Must Begin with 1 Muscle Up (or 3 Pull Ups)

Then 75 squats

WOD 10.28.13

20 Min AMRAP of:

1 Power Clean (95/65)

5 Push Press (95/65)

7 Front Rack Lunges (95/65)

400m Run

WOD 10.26.13

Partner WOD For Time:

400m Run

120 Wall Balls (20/14)

100 Knees to Elbows

80 KB Swings (53/35)

60 Hang Power Cleans (135/95)

400m Run

* One partner holds KB, while other partner works

** Both partners complete runs

WOD 10.25.13

“Angie”

For Time:

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

WOD 10.24.13

For Time:

1 to 10 Ladder of

Bodyweight Deadlift

Burpees

WOD 10.23.13

For Time:

800m Run

25 KB Swings

35 Toes to Bar

25 Box Jumps

75 Sit Ups

25 KB Swings

35 Toes to Bar

800m Run

WOD 10.22.13

“Elizabeth”

For Time:

21-15-9

Hang Power Cleans (135/95)

Ring Dips