Monthly Archives: December 2015

“2016” For Time:

2016m Run
Thrusters 2016 pounds lifted (pick your weight/2016=Reps)
20 Burpee Pull Ups
16 Handstand Push Ups
201.6 Foot Bear Crawl
Thrusters 2016#’s Lifted
201.6m Farmers Carry

Partner WOD -The Final Countdown
For time (partition reps as desired) (Individual cut everything in half):
100 Double Unders (Modify w/ 300 Single Unders)
90 Back Squats (95/65)
80 Ab Sit ups
70 Hand Release Push Ups
60 Power Cleans (95/65)
50 Deadlifts (95/65)
40 Shoulder to Over Head (95/65)
30 Pull Ups/Ring Rows
20 Burpees over the Bar
10 Wall Climbs

2015m Row

5PM and 6 PM classes are canceled today.

There will only be one class Friday at 9 AM.

Strength

Deadlifts

6 rounds

15 Kettlebell Swings

10 Toes to Bar

5 Burpees

Rest 1 Minute

Strength
Push Press

WOD
EMOM to Failure
00:00-1:00
5 wall Balls
5 box jumps
1:00-2:00
6 wall balls
6 box jumps
2:00-3:00
7 wall balls
7 box jumps

Strength/Skill
Back Squats

WOD-For Time
5-10-15-10-5
Hang Snatch (105/70)
Lateral Hops over Barbell
Hand Release Push Ups

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 55/35
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

WOD-Christmas Eve
12 Days of Christmas
1 Pull Up/Ring Row
2 Hang Cleans (135/95)
3 Sit Ups
4 Dead Lifts (135/95)
5 Burpees
6 Front Squats (135/95)
7 Toes to Bar/Knee Raises
8 Box Jumps (24/20)
9 Kettle Bell Swings (55/35)
10 10m Sprints
11 Push Jerk (135/95)
12 Calorie Row

Example
Round 1 = 1
Round 2 = 2, 1
Round 7= 7,6,5,4,3,2,1
Round 12= 12,11,10,9,8,7,6,5,4,3,2,1

Strength/Skill
Deadlifts/L-Sits

WOD-Tabata This
:20 Work :10 Rest
For a total of 8 rounds for each:
10m Sprint
Jumping Lunges
Sumo Deadlift High Pulls (95/65)
Sit Ups

Strength/Skill
Shoulder press/Turkish Get Up

WOD
Colby-5 Rounds
10 Handstand Push Ups
17 Power Snatch (75/55)
11 Chest to Bar Pull Ups