WODS: January 2017

CALENDAR VIEW
Tuesday, January 31 2017
May's Hat
May's Hat

12-9-6-3

Squat Clean

90 x Double Under After Each Set

*10 MIN CAP*

Men (135-155-185-205)

Women (95-105-125-135)

Masters Men (95-105-125-135)

Masters Women (65-75-85-95)

Monday, January 30 2017
Conrad's B-Day WOD
50-40-30-20-10
Wall Ball (20/14)
Deadlift (135/95)
Pull Up
*5 x Burpee Each Time You Break Up A Set*
*21 MIN CAP*
Saturday, January 28 2017
Saturday Morning WOD
Saturday Morning WOD
Friday, January 27 2017
Saroo
Saroo 100 x Double Under
15 x Bar Muscle Up
20 x Box Jump Over (24/20)
25 x Hand Stand Push Up
30 x KB Swing (24/16kg)
100 x Double Under
30 x KB Swing (24/16kg)
25 x Hand Stand Push Up
20 x Box Jump Over (24/20)
15 x Bar Muscle Up
100 x Double Under
*21 MIN CAP*
Thursday, January 26 2017
Andrew Broadway's B-Day WOD
Andrew Broadway's B-Day WOD

10 MIN EMOM:

10 x Wall Ball (20/14) to 12/11ft

8 x Toes 2 Bar

6 x Clean (135/95)   [185/125]

*If you cannot complete full round in 1 minute, Finish round and then wait until the NEXT full minute*

*Post Rounds Completed*

Wednesday, January 25 2017
Farm Chores
Farm Chores

3 Rounds:

15 x Thruster (155/105)

400M Run

*12 MIN CAP*

Tuesday, January 24 2017
Kati Wooten's B-Day WOD (Donny)
Kati Wooten's B-Day WOD (Donny) "Donny"

21-15-9-9-15-21

Deadlift (225/155)

Burpee

Monday, January 23 2017
Split
Split

15 MIN AMRAP:

3-6-9-12-15-18-21-...

C2B Pull Up

Overhead Squat (95/65)

Box Jump (24/20)

Saturday, January 21 2017
Saturday Morning WOD
Saturday Morning WOD
Friday, January 20 2017
Stinky Pete
Stinky Pete 12-9-6
Deadlift (315/205)   {205/135}
Muscle Up
*9 MIN CAP*
Thursday, January 19 2017
Sneaky Pete
Sneaky Pete

30 x Box Facing Burpee Box Jump Over (24/20)

30 x Hang Clean (185/125)

30 x Handstand Push Up

*10 MIN CAP*

Wednesday, January 18 2017
2012 Regional Workout 4
2012 Regional Workout 4

50 x Back Squat (135/95)   {95/65}

40 x Pull Up

30 x Shoulder to Overhead (135/95)   {95/65}

50 x Front Squat (85/65)   {65/45}

40 x Pull Up

30 x Shoulder to Overhead (85/65) {65/45}

50 x Overhead Squat (65/45)   {45/25}

40 x Pull Up

30 x Shoulder to Overhead (65/45) {45/25}

*22 MIN CAP*

Tuesday, January 17 2017
Bouncy Castle
Bouncy Castle

12 MIN AMRAP:

40 ft Handstand Walk

20 x Wall Ball (20/14#) to 10 ft

10 x Toes 2 Bar

(Sub 30 x Shoulder Touch for HS Walk)

Monday, January 16 2017
Dolphin-Shark
Dolphin-Shark

10 Rounds:

5 x Squat Clean Thruster (135/95) {95/65}

30 x Double Under

*14 MIN CAP*

Friday, January 13 2017
Test Week WOD #5
Test Week WOD #5 12 MIN AMRAP:
90 x Double Under
18 x Snatch (95/65)   {65/45}
6 x Muscle Up   {C2B}
*Sub C2B for Muscle Up*
Thursday, January 12 2017
Test Week WOD #4
Test Week WOD #4

3 Rounds:

30 x Wall Ball (20/14)

30 x Box Jump (24/20)

400M Run

Wednesday, January 11 2017
Test Week WOD #3 ( Bergeron Open Test )
Test Week WOD #3 ( Bergeron Open Test ) 20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Doubule Under
40 x Box Jump (24/20)
40 x Toes 2 Bar
30 x C2B Pull Up
30 x Burpee
20 x Power Clean (145/100)
20 x Push Jerk (145/100)
10 x Snatch (145/100)
10 x Muscle Up
*Sub Wall Climb for Muscle Up*
*Masters Rx (95/65)*
Tuesday, January 10 2017
Test Week WOD #2 ( 'DT' )
Test Week WOD #2 ( 'DT' )

'DT'

5 Rounds:

12 x Deadlift

9 x Hang Clean

6 x Jerk

*Rx (155/105)*

Monday, January 9 2017
Test Week WOD #1 ( Fran )
Test Week WOD #1 ( Fran ) 21-15-9
Thruster (95/65)
Pull Up
Saturday, January 7 2017
Saturday Morning WOD
Saturday Morning WOD
Friday, January 6 2017
Open Workout 12.2
Open Workout 12.2

10 MIN AMRAP:

30 x Snatch (75/45)   {45/35}

30 x Snatch (135/75)   {75/55}

30 x Snatch (165/100)   {100/75}

AMRAP Snatch (210/120)   {120/90}

Thursday, January 5 2017
Open Workout 16.5 (14.5)
Open Workout 16.5 (14.5)
21-18-15-12-9-6-3
Thruster (95/65)
Bar Facing Burpee
*No Time Cap*
 
 
Wednesday, January 4 2017
Open Workout 13.4
Open Workout 13.4 7 MIN AMRAP:
3-6-9-12-15-18-etc
Clean & Jerk (135/95)
Toes 2 Bar
Tuesday, January 3 2017
Open Workout 14.3
Open Workout 14.3 8 MIN AMRAP:
10 x Deadlift (135/95)   {95/65}
15 x Box Jump (24/20)   {20}
15 x Deadlift (185/135)   {135/95}
15 x Box Jump (24/20)
20 x Deadlift (225/155)   {185/115}
15 x Box Jump (24/20)
25 x Deadlift (275/185)   {225/135}
15 x Box Jump (24/20)
30 x Deadlift (315/205)   {275/155}
15 x Box Jump (24/20)
35 x Deadlift (365/225)   {315/185}
*Step ups are allowed as Rx, but frowned upon by Preston*
Monday, January 2 2017
Open Workout 15.3
Open Workout 15.3

14 MIN AMRAP:

7 x Muscle Up

50 x Wall Ball (20/14)

100 x Double Under

WOD ARCHIVE

2017
2016
2015
2014
2013
2012
2011
CrossFit Nashville

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