WODS: January 2015

CALENDAR VIEW
Friday, January 30 2015
Open WOD 14.5
Open WOD 14.5 21-18-15-12-9-6-3
Thruster (95/65)
Bar Facing Burpee
*20 MIN CAP*
Thursday, January 29 2015
Chocolate Frog
Chocolate Frog 5 Rounds:
30 x Double Under
15 x KB Swing (24/16kg)
12 x Med Ball Clean (20/14)
9 x Toes 2 Bar
*14 MIN CAP*
Wednesday, January 28 2015
Open WOD 14.3
Open WOD 14.3 8 MIN AMRAP:
10 x Deadlift (135/95)
15 x Box Jump (24/20)
15 x Deadlift (185/135)
15 x Box Jump (24/20)
20 x Deadlift (225/155)
15 x Box Jump (24/20)
25 x Deadlift (275/185)
15 x Box Jump (24/20)
30 x Deadlift (315/205)
15 x Box Jump (24/20)
35 x Deadlift (365/225)
15 x Box Jump (24/20)
Tuesday, January 27 2015
Open WOD 13.3 / 12.4
Open WOD 13.3 / 12.4 12 MIN AMRAP:
150 x Wall Ball (20/14) (10'/9')
90 x Double Under
30 x Muscle Up
*Sub 1 C2B & 1 Ring Dip for MU*
Monday, January 26 2015
Open WOD 13.1
Open WOD 13.1 17 MIN AMRAP:
40 x Burpee
30 x Snatch (75/45)
30 x Burpee
30 x Snatch (135/75)
20 x Burpee
30 x Snatch (165/100)
10 x Burpee
AMRAP Snatch (210/120)
*Burpees to a target 6" above reach*
Friday, January 23 2015
Slapjack
Slapjack 20 x Deadlift (135/95)
20 x Ring Dip
20 x Hang Clean (135/95)
20 x Push Up
20 x Shoulder to Overhead (135/95)
20 x Box Jump (24/20)
20 x Deadlift (135/95)
20 x Box Jump (24/20)
20 x Shoulder to Overhead (135/95)
20 x Push Up
20 x Hang Clean (135/95)
20 x Ring Dip
20 x Deadlift (135/95)
*15 MIN CAP*
*Choose a weight to go UNBROKEN on all barbell movements*
Thursday, January 22 2015
Open WOD 11.6/12.5
Open WOD 11.6/12.5 7 MIN AMRAP:
3-6-9-12-15-18-21...
Thruster (100/65)
C2B Pull Up
Wednesday, January 21 2015
Foxdie
Foxdie 5 Rounds:
21 x Wall Ball (20/14)
15 x KB Swing (32/24kg)
9 x Box Jump (30/24")
*17 MIN CAP*
Tuesday, January 20 2015
Open WOD 11.3
Open WOD 11.3 10 MIN EMOM:
30-40 x Double Under
5-7 x Burpee
*Choose a rep scheme that allows 10-20 seconds of recovery*
then
'Open WOD 11.3'
5 MIN AMRAP:
Squat Clean & Jerk (165/110)
*A Thruster is allowed*
Monday, January 19 2015
14.4 Variation
14.4 Variation 14 MIN AMRAP:
800M Run
50 x Toes 2 Bar
40 x Wall Ball (20/14)
30 x Power Clean (135/95)
20 x Muscle Up
Friday, January 16 2015
Sarah Smith's B-Day WOD
Sarah Smith's B-Day WOD 12 MIN AMRAP:
1 x Muscle Up
3 x Wall Climb
5 x Deadlift (205/135)   [275/185]
*Sub 1MU= 1 C2B Pull Up & 1 Ring Dip*
Thursday, January 15 2015
Open WOD 11.5
Open WOD 11.5 20 MIN AMRAP:
5 x Power Clean (145/100)
10 x Toes 2 Bar
15 x Wall Ball (20/14)

Last Done 21 FEB 2014
Wednesday, January 14 2015
Open WOD 12.2
Open WOD 12.2 10 MIN AMRAP:
30 x Snatch (75/55)
30 x Snatch (135/95)
30 x Snatch (165/100)
AMRAP Snatch (210/120)
Tuesday, January 13 2015
Open WOD 11.4
Open WOD 11.4 10 MIN AMRAP:
60 x Bar Facing Burpee
30 x Overhead Squat (120/90)
10 x Muscle Up
Monday, January 12 2015
Open WOD 13.4
Open WOD 13.4 10 MIN E30SEC:
1 x Power Snatch
then
Open WOD 13.4
7 MIN AMRAP:
3-6-9-12-15-18...
Clean & Jerk (135/95)
Toes 2 Bar
Friday, January 9 2015
Open WOD 12.3
18 MIN AMRAP:
15 x Box Jump (24/20)
12 x Push Press (115/75)
9 x Toes 2 Bar

Previously Done:
11 FEB 2014

10 MAR 2012
Thursday, January 8 2015
Open WOD 14.2
0:00-3:00
2 Rounds:
10 x Overhead Squat (95/65)
10 x C2B Pull Up
3:00-6:00
2 Rounds:
12 x Overhead Squat (95/65)
12 x C2B Pull Up
6:00-9:00
2 Rounds:
14 x Overhead Squat (95/65)
14 x C2B Pull Up
etc. Until unable to complete. If you fail, continue until the 12:00 Mark
Wednesday, January 7 2015
Open WOD 14.1/11.1
10 MIN AMRAP:
30 x Double Under
15 x Power Snatch (75/55)
Tuesday, January 6 2015
Wild
10 MIN EMOM:
5 x Deadlift
7 x Box Jump
*Scale to Complete ALL Reps*
then
"Death By"
Clean & Jerk   (135/95)
Monday, January 5 2015
Totem
15 MIN AMRAP:
20 x Goblet Squat (24/16kg)
20 x KB Swing (24/16kg)
20 x HSPU
20 x Pull Up
Friday, January 2 2015
Neisha Call
Neisha Call 21-15-9
Deadlift (225/155)
Box Jump (24/20)
*4 MIN CAP*
6 MIN REST
then
21-15-9
C2B Pull Up
Overhead Barbell Lunge (135/95)
*6 MIN CAP*

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