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

WOD ARCHIVE

2024
2023
2022
2021
2020
2019
2018
2017
2016
2015
2014
2013
2012
2011
CrossFit Nashville

When was the last time you did something for the first time?