Tuesday

Dec 31, 2019

Workout of the Day 20 minutes as many rounds as possible 20 box jumps (24"/20") 20 push press (#115/#75) *every 3:00 including 0:00, perform 20 abmat situps


Monday

Dec 30, 2019

Pre WOD In 25:00, find your heaviest 1 rep snatch Workout of the Day  In 5:00, complete 30 burpees, then.... As many reps as possible of power snatch (#95/#65)  


Saturday

Dec 28, 2019

Workout of the Day With a partner, 4 rounds for time 20 Deadlift (275/185) 40 Toe 2 Bar 60 Cal Row *P1 works while P2 rests. Workout must be completed in order. Split reps between partners any way.


Friday

Dec 27, 2019

Workout of the Day "Barbara" 5 rounds of.. 20 pullups 30 pushups 40 situps 50 squats *rest exactly 3:00 between rounds


Christmas Eve

Dec 24, 2019

Workout of the Day "12 Days of Christmas" 1 rope climb 2 DL’s 275/185 3 Devils Press 50/35 4 burpees 5 C2B pullups 7 WB shots 20/14 8 DB lunges 50 /35 9 pushups 10 BJ’s 24/20 11 T2B 12 DB snatches 70/50 Perform reps like the song… 1/2,1/3,2,1/4,3,2,1..etc


Monday

Dec 23, 2019

Pre WOD Push press 5@ 30-40% 5@ 40-50% 5@ 50-60% Workout of the Day 3 rounds 500 meter row 40/30 calorie Assault bike 2:00 rest between rounds *post time of slowest round


Saturday

Dec 21, 2019

Workout of the Day With a partner, 20:00  minutes as many rounds as possible  P1: 6 toes to bar / 5 power snatchs (#95/#65) / 4 overhead squats / 50 montain climbers P2: Max meters on rower


Friday

Dec 20, 2019

Pre WOD In 10:00, build to a heavy 1 rep squat clean and jerk Workout of the Day For time 30 squat clean and jerks (#155/#105) *5 burpees after every 5 reps


Thursday

Dec 19, 2019

Workout of the Day Every minute on the minute for 15 minutes 1st min:  Max DB weighted box step-overs (40/30)(24"/20") 2nd min: Max double unders 3rd min: Max weighted plank hold (45/35) Post WOD 6 minutes as many reps as possible Weighted Sit-Ups (30/20)* *Hold single DB across chest P1 works for minute while P2 holds P1's feet. P2 works for minute 2 while P1 holds P2's feet...and so on alternating minutes until the end


Wednesday

Dec 18, 2019

Pre WOD In 20 minutes, work up to a rep max front squat Workout of the Day 3 rounds for time 30 Single DB Front Squat (35/25) 30 Up-Downs