WODS: January 2016

CALENDAR VIEW
Friday, January 29 2016
Julia's B-Day WOD
Julia's B-Day WOD 18-15-12-9-6-3
Push Up   [HSPU]
Box Jump (24/20)   [30/24]
KB Swing (24/16kg)   [32/24kg]
*9 MIN CAP*
Thursday, January 28 2016
Baxter's B-Day WOD
Baxter's B-Day WOD 5 Rounds:
6 x Snatch (95/65)   [115/75]   {75/55}
9 x Clean
12 x Front Squat
*30 x Double Under After Each Round*
*13 MIN CAP*
Wednesday, January 27 2016
Ryan Hubbard's B-Day WOD
Ryan Hubbard's B-Day WOD 15 MIN AMRAP:
30 x Wall Ball (20/14)
30 x Toes to Bar
60ft Handstand Walk
*Sub 60 x Shoulder Touch (30 Each Side) for HS Walk*
Tuesday, January 26 2016
Twin Cut
Twin Cut 10 MIN AMRAP:
7 x Deadlift (275/185)   {205/135}
10 x Ring Dip   [5 x Muscle Up]

Monday, January 25 2016
Broadchurch
Broadchurch 8 Rounds:
10 x Thruster (75/55)   {55/35}
10 x Bar Facing Burpee
*12 MIN CAP*
*Pick Weight To Stay Unbroken!*
Saturday, January 23 2016
Saturday Classes Canceled!
All Classes are canceled at both locations Saturday, January 23rd due to road conditions.  Be safe!
Friday, January 22 2016
Winter Storm Jonas
Winter Storm Jonas CLASSES CANCELED FOR THE REST OF THE DAY. 6/6:30am CLASSES GET THE BEST SCORES OF THE DAY!
Snow Day WOD from home
20 Rounds
5 x Burpee
5 x Air Squat
5 x Sit Up



10 MIN AMRAP:
15 x Toes 2 Bar
7 x Muscle Up   {C2B}
4 x Squat Snatch (155/105)   [Heavy]   {95/65}
*Sub 1:1 Pull Up/Ring Dip*
Thursday, January 21 2016
Van's B-Day WOD
Van's B-Day WOD 20 MIN AMRAP:
39 x Wall Ball (20/14)
39 x Hand Release Push Up   [HSPU]
39 x KB Swing (24/16)   [32/24]
Wednesday, January 20 2016
Undercover Ren
Undercover Ren 3 Rounds:
20 x Deadlift (185/125)   [225/155]
20 x Box Jump (24/20)
50 x Double Under
*12 MIN CAP*
Tuesday, January 19 2016
Cankle Blog
Cankle Blog 15 MIN AMRAP:
10-20-30-40-...
Burpee
Chest 2 Bar Pull Up
Monday, January 18 2016
Elizabeth
21-15-9
Squat Clean (135/95)
Ring Dip
Friday, January 15 2016
Revenant
Revenant 12 MIN AMRAP:
15 x Box Jump (24/20)
12 x C2B Pull Up
9 x Push Jerk (115/75)
Thursday, January 14 2016
Open WOD 15.5 'Variation'
Open WOD 15.5 'Variation' 27-21-15-9
Sumo Deadlift High Pull (95/65)   {65/45}
Thruster (95/65)   {65/45}
Wednesday, January 13 2016
Open WOD 15.4
Open WOD 15.4 8 MIN AMRAP:
3 x HSPU
3 x Clean (185/125)
6 x HSPU
3 x Clean
9 x HSPU
3 x Clean
12 x HSPU
6 x Clean
15 x HSPU
6 x Clean
18 x HSPU
6 x Clean
21 x HSPU
9 x Clean
24 x HSPU
9 x Clean
27 x HSPU
9 x Clean
...etc
*Sub HRPU for HSPU*
Tuesday, January 12 2016
Open WOD 15.3
Open WOD 15.3 14 MIN AMRAP:
7 x Muscle Up
50 x Wall Ball (20/14) to (10/9ft)
100 x Double Under
*Sub Ring Dip for Muscle Up*
Monday, January 11 2016
Open WOD 15.1 & 15.1a
Open WOD 15.1 & 15.1a 9 MIN AMRAP:
15 x Toes 2 Bar
10 x Deadlift (115/75)
5 x Snatch (115/75)
Then 6 MIN to Establish a 1Rep Max Clean & Jerk
Friday, January 8 2016
Test Week WOD #5
Test Week WOD #5 12 MIN AMRAP:
90 x Double Under
18 x Power Clean (115/75)   {75/55}
6 x Muscle Up   {C2B}
*Sub C2B for MU*
Thursday, January 7 2016
Test Week WOD #4
Test Week WOD #4 3 Rounds:
30 x Wall Ball (20/14) to 10'
30 x Box Jump (24/20)
400M Run
Wednesday, January 6 2016
Test Week WOD #3 ( 'Open WOD 13.1 )
Test Week WOD #3 ( 'Open WOD 13.1 ) 'Open WOD 13.1'
17 MIN AMRAP:
40 x Burpee
30 x Snatch (75/45)   {45/35}
30 x Burpee
30 x Snatch (135/75)   {75/55}
20 x Burpee
30 x Snatch (165/100)   {100/75}
10 x Burpee
AMRAP Snatch (210/120)   {120/90}
*Burpee is to a Target 6" Above Reach*
Tuesday, January 5 2016
Test Week WOD #2 ( 'DT' )
Test Week WOD #2 ( 'DT' ) 5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Rx (155/105)
Monday, January 4 2016
Test Week WOD #1 ( 'Fran' )
Test Week WOD #1 ( 'Fran' ) 'Fran'
21-15-9
Thruster (95/65)
Pull Up

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