Wednesday

Dec 31, 2015

Pre WOD Press 5 X 5 Workout of the Day 12/23/2015 3 rounds for time 15 squat cleans (#135/#95) 60 double unders 15 ring dips


Thursday

Dec 31, 2015

Workout of the Day 12 Days of Christmas For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1....etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps (24"/20") 11 toes to bar 12 dumbbell snatches (#40/#25)


Monday

Dec 31, 2015

Pre WOD 5 rounds, not for time Bench Press 5 reps Back Extensions 10 reps Workout of the Day 12/28/2015 10 wall ball shots (#20/#14)(10'/9') 15 abmat situps 30 double unders


Thursday

Dec 31, 2015

Workout of the Day   Final WOD of 2015 2015 seconds as many rounds as possible (33:35) 20 calorie row 15 dumbell thrusters (#30/#20) 20 calorie row 15 burpees 20 calorie row 15 dumbbell skier swings  


Wednesday

Dec 30, 2015

Pre WOD Back Squat5 X 10 Workout of the Day 12/30/20152 rounds 3:00 row for max calories 1:00 rest 2:00 amrap kettlebell swings (24kg/16kg) 1:00 rest 1:00 amrap box jumps (24"/20")


Tuesday

Dec 29, 2015

Pre WOD Single Leg Romanian Deadlift5 X 10(5R/5L) Workout of the Day 12/29/201518 minutes as many rounds as possible 3 power cleans (#185/#125) 6 strict pullups 12 hand release pushups


Monday

Dec 28, 2015

Pre WOD 5 rounds, not for time Bench Press5 reps Back Extensions10 reps Workout of the Day 12/28/201510 wall ball shots (#20/#14)(10'/9') 15 abmat situps 30 double unders


Thursday

Dec 24, 2015

Workout of the Day 12 Days of ChristmasFor time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1....etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps (24"/20") 11 toes to bar 12 dumbbell snatches (#40/#25)


Wednesday

Dec 23, 2015

Pre WOD Press5 X 5 Workout of the Day 12/23/20153 rounds for time 15 squat cleans (#135/#95) 60 double unders 15 ring dips


Tuesday

Dec 22, 2015

Workout of the Day Fight Gone Bad"Fight Gone Bad" 3 rounds for max reps/calories  1:00 Wall Ball (20/14lb) 1:00 Sumo Deadlift High Pull 1:00 Box Jump (20") 1:00 Push Press (75/55lb) 1:00 Row (Calories) Rest 1 minute between rounds The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each