WODS: December 2014

CALENDAR VIEW
Wednesday, December 31 2014
Goodbye 2014
Goodbye 2014 2 MIN ON, 1 MIN OFF
20 x Pull Up
14 x Deadlift (155/105)
20 x Toes 2 Bar
14 x Hang Clean (155/105)
20 x Box Jump (30/24)
14 x Push Jerk (155/105)
20 x Bar Facing Burpee
14 x KB Swing (32/24kg)
20 x Wall Ball (20/14)   12ft
14 x Overhead Squat (155/105)
20 x Strict HSPU
14 x Thruster (155/105)
*23 MIN CAP*
*Pick Weight to move FAST & FINISH!*
Tuesday, December 30 2014
Zamperini
Zamperini 10 MIN EMOM:
3 x Split Jerk
then
7 Rounds:
8 x Power Snatch (95/65)
4 x Muscle Up
*Sub Ring Dip for MU*
*9 MIN CAP*
Monday, December 29 2014
Green Hornet
15 MIN AMRAP:
6 x Hand Stand Push Up
7 x Front Squat (185/125)
8 x Chest 2 Bar Pull Up
Tuesday, December 23 2014
Ironfoot
Ironfoot 12 MIN AMRAP:
4 x Box Jump Over (24/20)
3 x Bar Facing Burpee
2 x Clean & Jerk (135/95)
1 x Bar Muscle Up
*Sub 1:1 Ring Row & Ring Dip*
Monday, December 22 2014
Mistletoe
7 Rounds:
6 x Front Squat (155/105)
30 x ABMAT Sit Up
*14 MIN CAP*

Last Done 23 JAN 2013
Friday, December 19 2014
Serial
Serial "Death By 60ft Sprint"
1 in 1st MIN
2 in 2nd MIN
3 in 3rd MIN
...until you can't complete
*10 MIN CAP*
then
100-75-50:
Double Under
9-6-3:
Thruster (165/115)
*5 MIN CAP*
Thursday, December 18 2014
The Battle of the Five Armies
The Battle of the Five Armies 10 MIN E30SEC:
1 x Hang Squat Snatch
then
7 MIN AMRAP:
3-6-9-12-15-...
HSPU
Deadlift (155/105)
Bar Facing Burpee
Wednesday, December 17 2014
Katie G's B-Day WOD
Katie G's B-Day WOD 5 Rounds:
6 x Power Clean (185/125)
7 x Back Squat (185/125)
7 x Toes 2 Bar
6 x Wall Climb
*17 MIN CAP*
Tuesday, December 16 2014
Angie
Angie 100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat
*21 MIN CAP*
Monday, December 15 2014
Mail Kimp
Mail Kimp 2 MIN Shoulder to Overhead (155/105)
1 MIN Rest
2 MIN Burpee Box Jump Over (24/20)
1 MIN Rest
2 MIN C2B Pull Up
1 MIN Rest
2 MIN Wall Ball (20/14)
Post Score for each Exercise & Total Reps for Overall Score

Friday, December 12 2014
Jelly of the Month Club
Jelly of the Month Club 'Tabata' 8 Rounds of 20sec On, 10sec Off
Double Under
then
Burpee
*Post Score for Each*
Score is lowest # completed in set
then
10-8-6-4-2
Power Clean (205/135)
Overhead Squat (205/135)
*11 MIN CAP*
Thursday, December 11 2014
Eleanor Jane
Eleanor Jane 10 MIN EMOM:
5 x Deadlift
then
5 Rounds:
10 x Burpee Pull Up   [5 x Burpee Muscle Up]
20 x KB Swing (24/16kg)
*13 MIN CAP*
Wednesday, December 10 2014
#VSFashionShow
#VSFashionShow 10 MIN AMRAP:
9 x Push Press (95/65)
12 x Box Jump (24/20)
15 x Toes 2 Bar
Tuesday, December 9 2014
French Toast Crunch
Every 3 MIN As Long as Possible:
21-15-9:
Wall Ball (20/14)
Push Up
*If you are capped, continue until 3 Rounds are completed*
Monday, December 8 2014
Butts' B-Day WOD
Butts' B-Day WOD 25 x Squat Clean (185/125)
20 x Strict HSPU
15 x KB Snatch (Each Arm) (32/24kg)
10 x Muscle Up
*Scale 1MU = 1 C2B Pull Up & 1 Ring Dip*
*KB touches ground to begin each rep of KB Snatch*
*18 MIN CAP*
Friday, December 5 2014
Lovitz
Lovitz 50 x Front Squat (95/65)
40 x AbMat Sit Up
30 x Pull Up
20 x Strict HSPU
10 x Bar Muscle Up
*Every 3 MIN 1 x 60ft Burpee Broad Jump*
*20 MIN CAP*
Thursday, December 4 2014
#winkwink
#winkwink 7 Rounds:
6 x Shoulder 2 Overhead (185/125)
9 x Toes 2 Bar
*14 MIN CAP*
Wednesday, December 3 2014
Squat Snatch Isabel & Then Some
Squat Snatch Isabel & Then Some 10 MIN Running Clock
"Squat Snatch Isabel"
30 x Squat Snatch (135/95)
then:
AMRAP with Remaining time:
15 x Chest to Bar Pull Up
15 x Box Jump (24/20)
*Post time for Isabel as well as Rounds and Reps for AMRAP*
Tuesday, December 2 2014
Brad Poe's B-Day WOD
Brad Poe's B-Day WOD 50ft Overhead Walking Lunge (45/25)
25 x Toes 2 Bar
25 x Deadlift (135/95)
25 x Wall Ball (20/14)
25 x KB Swing (24/16kg)
25 x Clean & Jerk (135/95)
25 x KB Swing (24/16kg)
25 x Deadlift (135/95)
25 x Toes 2 Bar
50ft Overhead Walking Lunge (45/25)
*20 MIN CAP*
Monday, December 1 2014
Tauriel
10 MIN EMOM:
3 x Overhead Squat
then
10 MIN AMRAP:
5-10-15-20-25-30-...
Burpee
Double Under
KB Swing (24/16kg)

Last Done 30 DEC 2013

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