WODS: December 2016

CALENDAR VIEW
Saturday, December 31 2016
Saturday Morning WOD
Saturday Morning WOD
Friday, December 30 2016
Open Workout 13.1
Open Workout 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*
Thursday, December 29 2016
Open Workout 14.2
Open Workout 14.2 Every 3 Min for as long as possible
0:00-3:00
2 Rounds:
10 x Overhead Squat (95/65)
10 x Chest 2 Bar Pull Up
3:00-6:00
2 Rounds:
12 x Overhead Squat
12 x Chest 2 Bar Pull Up
6:00-9:00
2 Rounds:
14 x Overhead Squat
14 x Chest 2 Bar Pull Up
9:00-12:00
2 Rounds:
16 x Overhead Squat
16 x Chest 2 Bar Pull Up

...etc

*If you cannot finish in 3:00, continue as an AMRAP until the 9:00 mark*
Masters 55+ Rx: (65/45) and Regular Pull Up
Wednesday, December 28 2016
Open Workout 15.1 & 15.1(a)
Open Workout 15.1 & 15.1(a) 9 MIN AMRAP:
15 x Toes 2 Bar
10 x Deadlift (115/75)
5 x Snatch (115/105)
then
6 Min to Establish 1RM Clean & Jerk

Masters Rx (85/55)
*Snatch can also be Clean & Jerk*
Tuesday, December 27 2016
So Long, Boulder City
So Long, Boulder City

10 MIN AMRAP:

3 x Muscle Up   [5x]

30 x Air Squat

3 x Muscle Up   [5x]

 

Sub Ring Dips for Muscle Up

Monday, December 26 2016
Saw Gerrera
Saw Gerrera

10am Class Only!

 

Teams of 2

7 Rounds:

10 x Toes 2 Bar

6 x Thruster (115/75)

 

Rest 3 Min

 

6 Rounds:

8 x Chest 2 Bar Pull Up

8 x Clean & Jerk (115/75)

 

Rest 2 Min

 

5 Rounds:

10 x Handstand Push Up   [Strict]

12 x Overhead Squat (95/65)   [115/75]

 

*23 MIN CAP*

Friday, December 23 2016
Jedha
Jedha 5 Rounds: Fight Gone Bad Style
1 MIN Each Station
Calorie Row
Double Under
C2B Pull Up
Ring Dip
Jumping Air Squat
1 MIN Rest
Score is Total Reps Completed
Thursday, December 22 2016
12 Days of Christmas
12 Days of Christmas 1 x Wall Climb
2 x Handstand Push Up   [Strict]
3 x Sumo Deadlift High Pull
4 x Power Clean
5 x Shoulder to Overhead
6 x Box Jump Over (24/20)
7 x KB Swing (32/24kg)
8 x Pull Up
9 x Wall Ball (20/14)
10 x Toes 2 Bar
11 x Bar Facing Burpee
12 x Thruster
*Rx: (95/65)   [135/95]*
*Scale HSPU with Push Up*
*30 MIN CAP*
*Perform like the song. 1, 2-1, 3-2-1, 4-3-2-1, etc...*

Wear your favorite Christmas Sweater!
Wednesday, December 21 2016
K-2SO
K-2SO

10 Rounds:

4 x Power Clean (165/115)

7 x Burpee

9 x Box Jump (24/20)

*14 MIN CAP*

Tuesday, December 20 2016
Edmund's B-Day WOD
Edmund's B-Day WOD

10 MIN AMRAP

0 x Box Jump (40/30")

3 x Bear Complex (135/95)

7 x Bar Facing Burpee

37 x Double Under

Monday, December 19 2016
Katie Giglio's B-Day WOD
Katie Giglio's B-Day WOD 15 MIN AMRAP:
1 Round of 'DT'
40 ft Handstand Walk
2 Rounds of 'DT'
80 ft Handstand Walk
3 Rounds of 'DT'
120 ft Handstand Walk
4 Rounds of 'DT'
160 ft Handstand Walk
Etc...
Sub 20 x Shoulder Touch for Handstand Walk. Then 40, 60, etc.
1 Round of DT is
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Rx: (155/105)
Saturday, December 17 2016
Friday, December 16 2016
Open Workout 15.4
Open Workout 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*

*Masters Sub Push Press {95/65} for HSPU and {115/75} for Clean*

Thursday, December 15 2016
Open Workout 14.1
Open Workout 14.1

10 MIN AMRAP:

30 x Double Under

15 x Snatch (75/55)   {65/45}

Wednesday, December 14 2016
Open Workout 13.5
4 MIN AMRAP:
15 x Thruster (100/65)   {65/45}
15 x C2B Pull Up   {Pull Up/Jumping C2B}
*If you complete 3 rounds before 4:00, time extends to 8:00*
*If you complete 6 rounds before 8:00, time extends to 12:00*
*Pick loading and skill to finish 3 rounds in 4:00*
*If you do not finish 3 rounds in 4:00, continue to work until the 8:00 mark as an AMRAP*
Tuesday, December 13 2016
Open Workout 12.3

18 MIN AMRAP

15 x Box Jump (24/20)

12 x Shoulder to Overhead (115/75)

9 x Toes 2 Bar

Last Done 03 AUG 2015

Monday, December 12 2016
Open Workout 11.4
10 MIN AMRAP:
60 x Bar Facing Burpee
30 x Overhead Squat (120/90)
10 x Muscle Up
*Sub 2 Ring Dip for Muscle Up*
Saturday, December 10 2016
Saturday Morning WODs
Saturday Morning WODs
Friday, December 9 2016
Sweetwater
Sweetwater Every 2 Min for 10 Min:
15 x Front Squat (135/95) {95/65}
20 x C2B Pull Up
OR 5 Rounds for time if you cannot complete in 2 minutes
*15 MIN CAP*
Thursday, December 8 2016
Journey Into Night
Journey Into Night

Deadlift (225/155)   {135/95}

Handstand Push Up

Toes 2 Bar

*13 MIN CAP*

Wednesday, December 7 2016
Annie + Run
Annie + Run 'Annie'
50-40-30-20-10
Double Under
AbMat Sit Up
*9 MIN CAP*
Then
Run 1600M
Rest 3 MIN
Run 1200M
Rest 2 MIN
Run 800M
Rest 1 Min
Run 400M
*Score is total time for each Run
Tuesday, December 6 2016
Jessica Tiano's B-Day WOD
Jessica Tiano's B-Day WOD

21 MIN AMRAP:

30ft Handstand Walk

3 x Snatch

6 x Overhead Squat

5 x Muscle Up

*(155/105)   [185/125]*

Monday, December 5 2016
The Bicameral Mind
The Bicameral Mind 21-15-9
Clean & Jerk (115/75)
Bar Facing Burpee
*9 MIN CAP*
Saturday, December 3 2016
Saturday Morning WODs
Saturday Morning WODs
Friday, December 2 2016
Heptapods
Heptapods

10 Rounds:

30 Sec: Burpees

30 Sec: Rest

30 Sec: Thruster (2 x KB 24/16kg)   {16/12kg}

30 Sec: Rest

*Score is total reps*

Thursday, December 1 2016
The Well-Tempered Clavier
The Well-Tempered Clavier 15 MIN AMRAP:
12 x KB Snatch (24/16kg) (6 x Each Arm, From Hang)
30 x Double Under
[Choose Number] x Muscle Up
*Muscle Ups must be unbroken. Post number with score. Scale with Ring Dips, also unbroken. If you fail, number is lowest number you ever completed*

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