December 21, 2015

Featured picture :  Karen December 2011

 

Complete two rounds for time:

1600 meter run or 2000 meter row

50 Pull ups 

Strength wod:  Back Squat  1 rep max

 

December 19, 2015

Featured picture:  Maria December 2011

 

Partner blind draw:

30 minute AMRAP:

10 Deadlift (275/185)

20 Burpees

30 Box Jumps (24/20)

40 Body Squats

December 18, 2015

Featured picture:  Cade Woodhead December 2011

Hang Squat Clean 5-5-3-3-3-1-1-1-1

Shoulder Press 1-1-1-1-1

Push Press 1-1-1-1-1

Bench Press 1-1-1-1-1

December 17, 2015

Featured picture:  Aimee December 2011

 

Complete as many rounds as possible in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 one-legged squats, alternating
40 double-unders

 

Strength Wod:  Deadlift  85%  3X3

December 16, 2015

Featured picture:  Kristen December 2011

 

Complete the following for time:

21 Hang Power Cleans (135/95)

21 Pull Ups

21 Calorie Row

15 Power Snatches (135/95)

15 Pull Ups

15 Calorie Row

9 Thrusters (135/95)

9 Pull Ups

9 Calorie Row

 

Strength wod:  Clean & Jerk 80%  5X3