WOD Friday 12/19/14


Main – WOD

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Bullet Proof Shoulders (No Measure)

http://youtu.be/ACAz6HFj1xE

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Wall Balls (20/14)

12 Box Jumps (24/20)

9 Chest-to-Bar Pull-Ups

Mobility

WOD Thursday 12/18/14


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Skill Work

“Big Hippo” (Time)

21 – 15 – 9 – 15 – 21

Power Cleans (135/95)

Pushups

40 Double-Unders after each round

WOD Wednesday 12/17/14


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Overhead Squat (Pause Overhead Squat (Build to a Heavy Single))

Snatch Balance (Build to a Heavy Single)

Squat Snatch (Build to a Heavy Single)

WOD Tuesday 12/16/14


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Metcon (Time)

Teams of 2 (1 athlete works at a time)

3 rounds:

50 Wall Balls (20/14)

50 Sumo Dead Lift High Pull (75/55)

50 Box Jumps Overs (24/20)

50 Burpees

50 Calorie Row

Rest 1:00 Between Rounds

WOD Monday 12/15/14


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Front Squat (3×2 across)

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD Monday 12/14/14


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Front Squat (3×2 across)

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD Saturday 12/13/14

Main – WOD

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Metcon (AMRAP – Rounds and Reps)

Teams of 2

Partner 1 – AMRAP 5:00

10 TTB

10 Hand-Release Pushups

10 Power Snatches (75/55)

At the 5:00 Mark

Partner 2 – AMRAP 5:00

10 TTB

10 Hand-Release Pushups

10 Power Snatches (75/55)

At the 10:00 Mark, Partner 1 completes AMRAP 4 of the Triplet.

Upon completion, Partner 2 completes AMRAP 4 of the Triplet.

Continue Pattern for AMRAPs 3:00, 2:00, and 1:00, each.

WOD Friday 12/12/14

Main – WOD

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“White Lightning” (Time)

21-15-9:

Deadlifts (225/155)

Box Jumps (24/20)

Wall Balls (20/14)

Metcon (No Measure)

EMOMx10:

Odd: 30sec Hollow Rock Hold

Even:10 alternating Pistols (5/side)

WOD Thursday 12/11/14

Main – WOD

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Bullet Proof Shoulders

“Deck of Cards” (AMRAP – Reps)

Number represents repetitions (Face cards = 10, Aces = 200m Run)

Suit represents the movement.

Hearts = Burpees

Diamonds = Sit-Ups

Spades = Kettlebell Swings

Clubs = Goblet Squats

Star Lord

Main – WOD

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Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Double Unders

100 Air Squats

80 Burpees

60 Wallballs 20/14

40 TTB

20 Strict Handstand Pushups

10 Muscle Ups