WODS: January 2016

18-15-12-9-6-3
Push Up   [HSPU]
Box Jump (24/20)   [30/24]
KB Swing (24/16kg)   [32/24kg]
*9 MIN CAP*

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*

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*

10 MIN AMRAP:
7 x Deadlift (275/185)   {205/135}
10 x Ring Dip   [5 x Muscle Up]

8 Rounds:
10 x Thruster (75/55)   {55/35}
10 x Bar Facing Burpee
*12 MIN CAP*
*Pick Weight To Stay Unbroken!*

All Classes are canceled at both locations Saturday, January 23rd due to road conditions.  Be safe!

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*

20 MIN AMRAP:
39 x Wall Ball (20/14)
39 x Hand Release Push Up   [HSPU]
39 x KB Swing (24/16)   [32/24]

3 Rounds:
20 x Deadlift (185/125)   [225/155]
20 x Box Jump (24/20)
50 x Double Under
*12 MIN CAP*

15 MIN AMRAP:
10-20-30-40-...
Burpee
Chest 2 Bar Pull Up

21-15-9
Squat Clean (135/95)
Ring Dip

12 MIN AMRAP:
15 x Box Jump (24/20)
12 x C2B Pull Up
9 x Push Jerk (115/75)

27-21-15-9
Sumo Deadlift High Pull (95/65)   {65/45}
Thruster (95/65)   {65/45}

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*

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*

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

12 MIN AMRAP:
90 x Double Under
18 x Power Clean (115/75)   {75/55}
6 x Muscle Up   {C2B}
*Sub C2B for MU*

3 Rounds:
30 x Wall Ball (20/14) to 10'
30 x Box Jump (24/20)
400M Run

'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*

5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Rx (155/105)

'Fran'
21-15-9
Thruster (95/65)
Pull Up