WOD

PAST WODS

Dec

31
Thursday

Foundation

9am and 12pm Only

Front Squat
15 min to find 1rm

WOD

3 Rounds for Time

21 Deadlifts
15 Front Squats
9 Hang Cleans

% of 1RM FS
RX: 50%
INT: 40%
SC: 30%

see comments
30
Wednesday

Foundation

10min to find Max set of Ring Dips

WOD

“Helen”
3 Rounds For Time

RX:
400m Run
21 KB Swing (24/16)
12 Pullups

INT:
400m Run
21 KB Swing (16/12)
12 Pullups

SC:
400m Run
21 KB Swing (12/8)
12 Ring Rows

see comments
29
Tuesday

Foundation

Bear Complex
Find 7rm* of the complex:
1 power clean
1 front squat
1 push press
1 back squat
1 rack push press
*All reps in the complex must be touch & go — no resting with the bar on the floor! Hands can never leave the bar.

WOD

3 Rounds for Time
15min CAP

RX:
Run 400m
20 Parallel Ring Rows

INT:
Run 400m
20 Ring Rows

SC:
Run 400m
20 Ring Rows

see comments
28
Monday

Foundation

Back Squat
15min to find 1rm

WOD

18min EMOM

RX:
Odd Minute
1 rope climb
4 lunge steps
4 Russian KB Swings (32kg/24kg)
Even Minute
6 Burpee Box Jumps 32/26

INT:
Odd Minute
1 rope climb
4 lunge steps
4 Russian KB Swings  (24kg/16kg)
Even Minute
6 Burpee Box Jumps 24/20

SC:
Odd Minute
1 Ground to Standing
4 lunge steps
4 Russian KB Swings  (16kg/12kg)
Even Minute
4 Burpee Box Jumps 16/12

see comments
26
Saturday

Foundation

9AM ONLY

Deadlift
15min to Find 1RM

WOD

Teams of 2
18 min AMRAP

RX:
60 KB Swings 24/16
50 T2B
40 Wall Balls (20/14)
30 Cleans (135/95)
20 MU

Intermediate::
60 KB Swings 16/12
50 K2E
40 Wall Balls (14/10)
30 Cleans (95/65)
20 Pullups
20 Ring Dips

see comments
25
Friday

Foundation

Merry Christmas!

WOD

At Home WOD

WOD 1

Death By Pushups – Do one pushup per minute at the top of every minute. How many rounds can you complete before you cannot complete the required pushups?

Rest 5min

WOD 2

Death By Air Squats – Do one squat per minute at the top of every minute. How many rounds can you complete before you cannot complete the required squats?

 

Post your score to the Facebook Christmas Day post!

see comments
24
Thursday

Foundation

Movement Review

WOD

“Twelve Days of Christmas”

1 rope climb
2 deadlifts (225/135)
3 HSPU
4 med ball cleans (20/14)
5 squats
6 kettlebell swings (24k/16k)
7 situps
8 wall ball shots (20/14)
9 burpees
10 medball OH lunges (20/14)
11 toes-to-bar
12 kettlebell taters (24k/16k)

This WOD is performed like the song for which it’s named. First, you do one rope climb. Next, you do two deadlifts, then one rope climb. Then, you do three HSPU, two deadlifts, and one rope climb. Continue until you’ve finished all twelve “days” of the WOD!

see comments
23
Wednesday

Foundation

Movement Review

WOD

For Time

Buy In
800m Run

30-25-20-15-10
MedBall Sit-Ups 20/14
Weighted GoodMornings (45/35)

Rest 3min
Then

40-30-20-10
Power Cleans(@30%)
20-15-10-5
Burpee Box Jumps (24/20)

Buy Out
800m Run

see comments
22
Tuesday

Foundation

Snatch
15 min to find 1rm

WOD

Max Unbroken Pullups
10min to find max set

then

Front Squat
15 min to find 1rm

see comments
21
Monday

Foundation

Superman/Hollow Body Tabata
then
5 second negative ring dips
5-5-5-5-5

WOD

For time:
1-2-3-4-5-6-7-8-9-10
25min CAP

RX:
C2B pull-up
Box jump (32/26)
Wall Ball
Knees to Elbows

Intermediate::
Pull-up
Box jump (24/20)
Wall Ball
Knees to Elbows

Scaled:
Ring Rows
Step Ups (20/16)
Wall Ball
Knee Tucks

see comments

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