WODS: December 2023

Wod:

For Time:

100 x Push Up

80 x Wall Ball (20/14#) 10/9’

60 x Toes to bar 

40 x clean (2 x 50/35)

20 x Bar Muscle up

*14 minute cap

Wod:

AMRAP 10 min

5 x Strict Wall Facing HSPU 

15 x Air squat

40 x Crossover

Wod: 

EMOM for max reps

3 Rounds:

1- Strict Pull Ups

2-Bodyweight Deadlift (scale to ¾ or ½ bodyweight)

3-Bar facing Burpees

4-Calorie Echo Bike

5- Rest

Score is total # repetitions

Wod:

For Time:

21-15-9

Toes to bar

Overhead Squat (95/65)

*7 minute Cap*

Wod:

E3 minutes x 6

2:00 on 1:00 off

20 x Wall Ball (20/14) 10/9’

20 x Pushup

AMRAP lunge (32/24kg) *goblet style*

*Score = total steps completed*

Wod:
“Paytie”

Katie and Payton’s bday wod:

For time:
50/40 x cal bike/row
35 x DB snatch (50/35)
33 x toes to bar
35 x burpee facing DB
33 x Bar Muscle up
35 x burpee facing DB
33 x toes to bar
35 x DB snatch
50/40 x cal bike/row

24 minute cap

Wod:

10 minute amrap:

6 x hspu [strict]

9 x DB snatch (50/35)

30 x cross over 

Wod:

“Ricks Bday Wod”

12 rounds:

3 x Squat Clean

5 x Bar Muscle Up

7 x bar facing burpee
*weight goes up every time you complete 4 rounds*

Men:135/185/225

Women: 95/125/155

*17 minute Cap*

Wod:

Amrap 12

16 x box jump over (24/20”)

12 x chest to bar pull up

8 x deadlift (165/115)

4 x hang clean 

2 x Shoulder to overhead 

Wod:

E4min x 5

3:00 to do:

40/32 x Cal Row

AMRAP w/ time remaining DB snatch (50/35)

*rest 1:00*

Score = total number of snatches

Wod:
50 x Line Facing Burpee

40 x kb swing (24/16kg)

30 x thruster (75/55)

20 x Bar muscle up 

30 x thruster (75/55)

40 x kb swing (24/16kg)

50 x line facing burpee

*18 minute cap*

DALLAS' B-DAY WOD"

For Time:

150-100 - 50

Double Under

30•25-20

Toes to Bar

21-15-9

DEADLIFT (185/125)

* 13 minute CAP *

Wod:

“Kelly’s Bday wod”

Amrap 15 minutes

8 x Wall Walk

25’ bear crawl forward [HSWalk]

15 x push up

25’ bear crawl backward [HSWalk]

*HSW is forward and backward*

Wod:

21-15-9

Sumo deadlift high pull (95/65)

Bar facing burpee

*7 minute cap*

Wod:

21-15-9

Sumo deadlift high pull (95/65)

Bar facing burpee

*7 minute cap*

Wod:

100/80 x Cal Echo Bike

300’ hs walk (25’ incr)

100/80 x Cal Row

17 minute Cap

Wod:
Jessica’s Bday Wod

5 rounds:

30 x Wall Ball (20/14) 10/9’

10 x clean

Rest 1:00 after each round (to add weight)

Men: 95/135/185/225/275

Women: 65/95/125/155/185

23 minute cap

House Cup Weekly Wod

Amrap 10 

15 x thruster (45/35)

20 x V-Up 

80 x single under

Wod:

Mike T’s bday wod

For Time:

10 Rounds:

15 x Situp (PVC)

10 x Ring Dip

50’ HS walk

*17 minute Cap*