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

December 15, 2015

Featured picture:  DeMarco December 2011

 

Complete 5 rounds for time of:

20 Wall Balls (20/14)

20 Box Jumps (20/18)

20 Hand Release Push Ups

 

Strength wod:  Front Squat  75%  5X4

December 12, 2015

Featured picture:  Duck December 2011

 

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars

 

Strength wod:  Snatch  1 rep max