Monthly Archives: December 2015

WOD for 12.30.15

Strength:


3x5 Min EMOM
1) 2 Hang Power Cleans + 1 Jerk
2min rest
2) 1 Power Clean + 1 Squat Clean + 1 Jerk
2min rest
3) 1 Squat Clean + 1 Jerk



Metcon:

4 Rounds for time
5 Dead Lifts (225/155)
10 Push-ups
15 KB Swings
20 Jumping Lunges

WOD for 12.29.15

Strength:
5 Round Super Set
5 Strict Press
5 Strict Pull-ups
*Both Movements should be performed as heavy as possible

Metcon:
12 Minute AMRAP
10 Toes to bar
15 Burpees
20 Box Jumps (24"/20")

WOD for 12.28.14

Strength:


For Time
Back Squats (70% 1RM)
15-12-9-6-3
*Can not rack the bar until the set is complete
*In between sets, you may take as much rest as you need
*If a set is failed, you must re rack the bar, take additional rest and then start the set over.
***This workout was shamelessly stolen from Crossfit Linchpin***



Metcon:

5 Rounds
20 Wall Balls (20/14)
15 Power Cleans (95/65)

WOD for 12.23.15

Strength:


Metcon:
"12 Days of Fitness"
1 Cluster (115/85)
2 Handstand Push-ups
3 Dead Lift (115/85)
4 Front Squats (115/85)
5 Box Jumps
6 Kettle Bell Swings (53/35)
7 Toes to Bar
8 Burpees
9 Power Snatch (115/85)
10 Over Head Squats (115/85)
11 Pull-ups
12 Goblet Squats (53/35)
***Think of this like the song, The 12 Days of Christmas;
1 Cluster
2 Handstand Push-ups, 1 Cluster
3 Dead Lifts, 2 Handstand Push-ups, 1 Cluster
4 Front Squats, 3 Dead Lift, 2 HSPU, 1 Cluster
5 Box Jumps, 4 Fronts Squats, 3 Dead Lifts, 2 HSPU, 1 Cluster
Make sense?
***You can all blame Mike for this.

WOD for 12.22.15

Strength:
Bench Press
A) 5x5 @ 85%
B) 3x8 Ring/Box Dips


Metcon:
10 Minute Ascending Ladder
2 Pull-ups
10 Double Unders
4 Pull-ups
20 DU's
6 Pull-ups
30 DU's
8 Pull-ups
40 DU's
*Each Round the pull-ups increase by 2 and the double-unders increase by 10