Month: December 2013

Warm Up: – 3 rounds

200m run

“Burgener”

Skills: – Bar muscle ups

15 min practice

WOD: – Back OR Front Squats

10 – 10 – 10 – 10

Clean OR Snatch

6 – 6 – 6 – 6 – 6

Warm Up: – 12 Pullups

15 Pushups

20 Wallballs

25 Mn Climbers

30 Medball situps

Skills: – Rope Climbs – 15 min practice

WOD: – 15 min AMRAP

*Last performed during On-Ramp*

3 deadlifts @ NTE 95/75

3 burpees

6 deadlifts

6 burpees

adding 3 each round until time expires…

Warm Up: – 400m run

15 box jumps

20 plate burpees

25 jumping squats

WOD: – 3 rounds for time:

200m run

50 ft OH walking lunges

15 box jump overs

50 pushups

Warm Up: – 3 rounds

10 alt arm DB suitcase deadlifts

10 alt arm DB cleans

10 alt arm DB thrusters

10 DB situps

Strength: – Front Squat – 3RM in 20 min

WOD: – 5 rounds for load & time:

HSPU (no minis; stack mats or wall walks)

5 deadlifts

Warm Up: – AMRAC 8

2 clean & jerk @ 95/65

4 kb swings

6 clapping pushups

8 burpees

Skill: – 3 attempts each of the following:

Standing long jumps

OH barbell carry for max distance @ 135/115/95/75

WOD: – 5 rounds for total reps of pullups

200m run

Max rep pullups 

MERRY CHRISTMAS CATAMOUNTS !!!

PARTNER UP FOLKS ! Time to fill Santa’s sled with awesome…

Warm Up: – 200m walking lunges (partners can split anyway)

Then each partner completes the following:

10 pull-ups

15 wall balls

20 front squats @ bar weight

30 sit-ups

WOD: – “HO–HO–HO—LY CRAP“

For time: One person works at a time:

1 mile medball run (10 burpee penalty if ball drops)

Back Squat (from floor) the following totals:

M/M Team – 5000 lbs 

M/F Team – 4000 lbs

F/F Team – 3000 lbs

25 Jack-N-Tha-Box

25 HSPU

Warm Up: – 2 rounds of the following

400m run 

16 lateral plate jump overs

16 thrusters @ bar only

16 pushups

Strength: – Push Jerk – 3RM in 15 min

WOD: – AMRAP 2 : DU/SU

Then; 

21 – 15 – 9

T2B

Box Jumps 

Burpees

Warm Up: – 1 minute of each of the following:

squats

jumping jacks

burpees

HSPU

WOD: – 800m run

1 sprint @ 100% for max distance

Rest 30 sec

Repeat for total of 4 sprints

800m run

1 sprint @ 100% for max distance

Rest 30 sec

Repeat for total of 4 sprints

Rest 3 min

Strength: – Floor Press: 5 – 5 – 5 – 5

M: 185/155/135

F: 115/85/55

Partner Warm Up: – Each partner completes the following:

30/20/10

Box jumps

SDHP @ bar only

Push Press @ bar only

Partner WODs:

**Partners must complete the first WOD before continuing on**

**One partner works at a time**

WOD #1: “Fran” (21-15-9)

Thrusters @ 95/65

Pullups

WOD #2: “Isabel”

30 snatches for time @ 135/95

Warm Up: – AMRAC 8

Bridge Run

10 box jump overs

10 push press @ bar weight

Strength: – Deadlift – 3RM in 20 min

WOD: – 3 rounds for time:

15 KB/DB swings @ “heavy”

12 alt arm KB/DB Snatch @ “heavy”

400m run