12.28.12

A.
7 Min AMRAP:
20 Doubleunders
20 ABMAT

rest 3 min

B.
10 Min AMRAP:
10 Wall Ball
20 HR Push Ups
30 Walking Lunges (total)

12.27.12

For Time:

With a continuous clock, do...

50 Burpees
Run 800m

rest 3 min

50 Pull Ups

rest 2 min

50 KB Swings

Score is total time minus 5 min rest.

12.26.12

10 Min 1RM Power Clean

then

"The Chief"

3 Min AMRAP:
3 Power Cleans (135/95)
6 Push Ups
9 Squats

rest 1 min, repeat for 5 cycles. Score is total complete rounds for all 5 cycles.

12.24.12

10 AM WOD ONLY!

Gotta show to know!

12.21.12

A. Max 1000m Row

B. "Annie"
50-40-30-20-10:
Doubleunders
ABMAT

C. 5 Min Max CTB Pull Ups

12.20.12

For Time:

Run 800m
20 Deadlifts (135/95)
20 Burpees
15 Deadlifts
15 Burpees
10 Deadlifts
10 Burpees
Run 800m

12.19.12

Pick Your Poison

Choose:

A. "Chelsea"
EMOM for 30 Min:

5 Pull Ups
10 Push Ups
15 Squats

*score and note every minute you don't complete the reps.

Or

B. "Fran"
21-15-9:

Thrusters (95/65)
Pull Ups

Two very different time domains and energy pathways.

12.18.12

A.
5 Min AMRAP:
5 Burpees
10 Wall Ball (20/14)

rest 2min

B.
5 Min AMRAP:
5 Pull Ups
10 KB Snatch (53/35) total

rest 2 min

C.
5 Min AMRAP:
5 HSPU
10 Doubleunders

12.17.12

10 Min to Find 1RM OHS

then

4 RFT:

Run 400m
10 OHS @ 75% of 1RM
20 ABMAT

12.14.12

4 Rounds For Time:

Run 400m
15 Pull Ups
15 T2B
15 Wall Ball (20/14)

rest 1 min between rounds. Subtract 3 min rest for total time.

12.13.12

A. 5 Min Total Doubleunders

rest 1 Min

B. 4 Min Max Burpees

rest 1 min

C. For Time:

10-9-8-7-6-5-4-3-2-1 of:
KB Swings (53/35)
Goblet Squats

12.12.12

12 Min AMRAP:

12 Deadlift (135/95)
12 Box Jumps (24/20)
12 Jumping Squats

rest 3 Min

12 RFT:

12 Doubleunders
12 ABMAT

12.11.12

A. 7 Min AMRAP:
10 HR Push Ups
20 KB Swings (53/35)

rest 1 min

B. 7 Min AMRAP:
10 Pull Ups
20 One-Arm DB Push Press (40/20) - total

rest 1 min

C. 7 Min AMRAP:
10 Front Squats (95/65)
Row 250m

* Perform each AMRAP in which ever order they are available.
** If you drop a bar with only 10's on it, the lead coach WILL punch you or your best friend in the face.

12.10.12

For Time:

3 Rounds of:
10 Burpee-Tuck Jumps
20 ABMAT
30 Squats

then

Run 800m

then

150 Doubleunders

12.7.12

5 RFT:

Run 200m
10 Burpees
20 Pull Ups
30 Doubleunders

12.6.12

5 Min AMRAP:
6 Wall Ball
12 Lunges ea. leg

rest 1 min

5 Min AMRAP:
10 KB Swings (53/35)
10 HR Push Ups

rest 1 min

Max 800m Run for Time

12/5/12

Strength: Press
*3-3-3+
70/80/90% 1 RM

then:

5 RFT of:
4 Hspu
8 Power clean @95/65
12 Push press

*perform one set of three at 70%, one set at 80% and the final at 90% with the goal of doing three reps plus.

12.4.12

10 Min Doubleunder and K2E Practice

20 Min AMRAP:

10 K2E
Run 200m
30 Doubleunders
40 ABMAT

12.3.12

Back Squat
5-5-5x

21-15-9-15-21 of:
Goblet Squats (53/35)
Box Jumps (24/20)