Archives December 2016

31
Dec

LAST WOD OF 2016

31 12/31 New Years Eve WOD 31 Push Press 75#/55# 31 Pull ups 31 snatches 31 sit ups 31 TTB 31 Push ups 31 box jumps 31 back squats 31 unbroken dubs 31 thrusters 31 lunges 31 burpees *Dubs must be unbroken or start them over

30
Dec

WOD 12.30.2016

Mobility work 8 Rounds 8 Squat Cleans 135#/95# 8 Burpee Box Jumps Core: 3x1min Plank hold x25 sit ups

23
Dec

WOD 12.23.2016

12 Days of Christmas CFY style

20
Dec

WOD 12.20.2016

  20 Work up to a 2RM Close Grip Floor Press (15 Min) h For Time: 50 Calorie row 40 Thrusters 95#/65# 30 Burpees over the bar Work to accumulate 30 Strict pull ups or 15 ring pull ups

19
Dec

WOD 12.19.2016

Back Squat: Work up to a 2RM 15-17 Min Bergeron Open Test: 50 Wallballs 50Dubs 40 Box Jumps 40 TTB 30 CTB Pull Ups 30 Burpees 20 Power Cleans 145#/100# 20 Jerks 10Power Snatch 10 Bar Muscle Ups (sub 10wall walks)      

16
Dec

WOD 12.16.2016

  TREVOR (in teams of 4) 300 Pull ups 400 Push Ups 500 Sit Ups600 Air Squats **2 People can work at a time. All reps of one movement must be completed before you can move on

15
Dec

WOD 12.15.2016

  15 EMOM 30 Min 1: 15/12 Cal on rower Min 2: 12 single arm KB snatches AHAP with good form Min 3: 20 Dubs 15 sit ups 5×5 HSPU (try for strict or HSPU work)

14
Dec

WOD 12.14.2016

  14 5×10 DB rows AHAP 3-9-15-21-15-9-3 Deadlifts 205#/145# Box Jumps 24#/20# 5×5 front squats + 6 Forward Lunges @ 50-60% 2RM back Squat (6 each leg)

13
Dec

WOD 12.13.2016

  13 Work up to a 2RM Close Grip Floor Press (15 Min) 15 min to work to a heavy power clean EMOM 15: Min 1-5 1 Power Clean @80% every 60 sec Min 6-10 1 Power Clean every 30 sec Min 11-15 1 Power Clean every 20 sec **Immediately into 3 rounds 30 sec …

12
Dec

WOD 12.12.2016

Back Squat: Work up to a 2RM AMRAP 15 12 Burpees over the bar 9 Power Snatch 115#/75 6 SDHP **clean up then all start together ** 30 Man Makers for time Core: 80 hollow body rocks **10 sit ups every time you break**

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