Wod Friday 1/1/16

Happy New Year's WOD

20 Heavy Stones
15 Abmat Sit-Ups
20 Pull-Ups
15 Push Press
20 Y not do Burpees

15 KNees to Elbows
20 MEd Ball Cleans
15 Wallballs

20 Y not do Burpees again
15 ClEans
20 SnAtch
15cal  Row
20 Overhead Squats

WOD Thurs 12/31/15

Last WOD of 2015

For Time

TEAMS of 3 Complete the following:

100 Calorie Row

100 Deadlifts (155/105)

80 Calorie Row

80 Hang Power Cleans, 155/105

60 Calorie Row

60 Front Squats, 155/105

40 Calorie Row

40 Push Jerks, 155/105

20 Calorie Row

20 Clusters, 155/105

WOD Wed 12/30/15

WARM-UP

5 Cleans
5 Hang Squat Clean
5 F. Squats
5 Pull-Ups
5 Dips

STRENGTH

E2MOM x 16min

1 Squat Clean + 1 Hang Squat Clean

Increasing 

WOD

9-6-3 Reps For Time:
Squat Cleans (225/155)
Muscle-Ups

WOD Tues 12/29/15

WARM-UP

5 Pull-Ups
5 Dips
2 Stones
10 Thruster
250m Row

STRENGTH

EMOM x 20min
E: 5 BMUs
O: 5 Stone (115/50)

WOD

"Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-Ups

WOD Mon. 12/28/15

WARM-UP

10 Hang Snatch
10 P. Clean
10 Push Jerks
5TTB
10 Squat Jumps

STRENGTH

EMOM x 8min
2 Hang Power Snatch

WOD

15-12-9-6:
Power Clean (155/105)
TTB
Push Jerk (155/105)
BJ (24″/20″)

WOD Sat. 12/26/15

                                       PARTNER WOD

For Time:

20 Deadlifts 225/155
Row 500m
20 KB swings, 2/1.5
Row 500m
20 Overhead Squats, 135/95
Row 500m
20 Burpees
Row 500m
20 C2B Pull-ups
Row 500m
20 Box jumps, 24/20″
Row 500m

Thursday Christmas Eve 9AM WOD

PARTNER WOD

Both athletes complete 1, then both complete 1 & 2, then both complete 1, 2, & 3, and so on, until you get to 12.

1 Deadlift (275/185)

2 Muscle Ups / BMU/ Pull UPs/ Ring Rows

3 DB/ KB/ Stone Thrusters (35/20)

4 TGU (35/20)

5 Burpees
6 Pistols (each leg)

7 Pull Ups/ Ring Rows

8 DB/ KB/ Stone Lunges (35/20)

9 Push Ups

10 Box Jumps(24/20)

11 One Arm Snatches (35/20)

12 Swings (70/55)

WOD Wed. 12/23/15

                                            WARM-UP

Burgener Skill
10 OHS
5 Pullups 
5 K2E
10 Hang Snatch

STRENGTH

E2MOMx10
1 Squat Snatch + 1 OHS Hold Bottom Squat 10 Sec
 (Coach lead squat)

WOD

15RFT/ 20min

5 Wall Balls, 20/14
3 MU
1 Clean, 225/155

WOD Tuesday 12/22/15

WARM-UP

10 CAL Row
2 Stones 
5 Pull ups
5 DB/KB Snatch
5 DB/KB Squats

STRENGTH

E2MOMx 12 Min
Sprint D&B + MaxAir Squats 

Score: Total number of air squats

WOD

4 RFT/ 9min

2 Stones (175/115)

4 MU

6 DB/KB Snatch (70/50)

12 Squats with BD/KB 

WOD Monday 12/21/15

WARM-UP

10 B. Squats
10 P. Cleans 
10 F. Squats
10 Push ups 
100 Row

STRENGTH

Back Squats
E@mom x 6min
10 B.Squats

WOD

7RFT/14min

7 Power Clean(95/65)

7 Thusters

7 Bar Face Burpees

OLY:

WOD Sat 12/19/15

WOD
Partners
1 person working at a time

“Three Wise Men”

A. “Jeremy”

AMRAP 8:

5 Hang Squat Snatch, 135/95

10 Barbell Burpees

2 minute rest

B. “Ben”

AMRAP 8:

10 Power Clean, 135/95

20 Pull-Ups

2 minute rest

C. “Beau”

AMRAP 8:

15 Box Jump Overs, 24″/20″

30 Wall balls, 20/14

WOD Friday 12/18/15

WARM-UP

Hip Operners
20 Lunges
10 F. Swuats
10 DB/KB snatch
25 DU

STRENGTH

E2MOMx10
2  F. Squat
Heavy!

WOD

For Time:
30 1 Arm alternating BD/KB Snatch (70/50)
100 DU
20 Alt Snatch
100 DU
10 Alt Snatch
100 DU

OLY
P. Snatch Mid Blocks
3@60%
3*65
3*65
2*70
2*70
2*75
2*75
2*75

P. Clean Mid Blocks
3@60%
3*65
3*65
2*70
2*75
2*75

WOD Thurs. 12/17/15

WARM-UP

Demo Wod Movements 
5 reps of each movement needed for your Birthday! 

STRENGTH

EMOMx10
E: 15 Wall Balls
O:15 Med Ball Sit ups

WOD

Birthday Breakdown
(##/##/####)

3RFT
0: 10 Burpees
1: Squat Snatch
2: Power Clean
3: Deadlift
4:Pull up
5: TTB
6: Push up
7: Wall Ball
8: Box jump
9:Air Squat


Sample:  11/12/1986

3 FRT
1 Squat Snatch 
1 Squat Snatch
1 Squat Snatch
2 Power Cleans
1 Squat Snatch
9 Air Squats 
8 Box Jumps
6 Push ups

OLY
P. Clean
2@60%
2*65
2*70
2*70
2*75
2*75

Clean Pulls 
3@60%
3*70
3*80
3*90
3*95
3*100
3*105

F Squats
5@60%
4*70
4*80
4*80
4*80

WOD Wed 12/16/15

WARM-UP

5 Power Snatch
5 Hang Squat Snatch
5 OHS
5 Pull ups 
10 Push Press

STRENGTH

E2MOMx10
1 P. Snatch +  Squat Snatch + OHS 

WOD

For TIme 

10 P. Snatch (95/65)
10 Pull ups
10 OHS
10 Pull ups
10 Clusters
10 Pull ups

OLY

Pause Snatch 3sec Below knee

3@60%

3*65

2*70

1*75

1*75

1*75

1*75

1*75

Snatch Grip Deadlift

5@60%

3*67.5

3*75

3*82.5

3*90

3*90

WOD Tuesday 12/15/15

WARM-UP

5 Power Cleans
5 Hang Cleans
5 F. Squats
10 DL 
10 Box Jumps 

STRENGTH

EMOMx14
Odd: 15/12 Cal Row
Even: 1 Power Clean + 1 Hang Squat Clean,

WOD

3RFT/ 12min
Row 500 Meters
12 DL (225/185)
21 Box Jump Overs (24/20

OLY

Snatch Pull 
3@70%
3*80
3*80
3*87.5
3*87.5

Back Squats
8@70%
8*70
8*70
8*60

Back Ext.
4x10

WOD Monday 12/13/15

WARM-UP

200 row/run
10 pocket cleans
10 Back squats 
10 Push jerks
5 pull ups

STRENGTH

EMOM x 2min

3x10 B. Squats

WOD

15min Amrap

15 Clean and Jerks (135/95)
800 run/row
5 BMU
25 Burpees

OLY

WOD Sat Dec 12, 2015

WOD

Partner

10Min:
1600 Row + Max Snatch (135/95)
Rest 3 min
800 Row + Max Cleans
Rest 3min
400 Row + Max Thrusters

OLY

 Snatch Grip Deadlift
5@70%
5@80%
5@85%
5@90%

Bench Press
10reps
8 reps 
6 reps

WOD Friday Dec 11, 2015

WARM-UP

20 DU
10 Wallball
5 Cal Row
10 Snatch
Hip Opener

STRENGTH

EMOM x 10min

1 Heavy Back Squat

WOD

Tabata

Wallballs (20/14)
Snatch (95/65)
DU
Cal Row

OLY
Squat Snatch 
10x1 @ 70%

Clean & Jerk 
8x1 @ 70%

WOD Thursday Dec 10, 2015

WARM-UP

Cherry Pickers
10 Jump Squats
10 KB swings
10 Lunges
10 KB snatch

STRENGTH

EMOM x 12min

E: 20 Russian Twist
O: 10 Goblet Squat

WOD

4 RFT/12min

10 KBSnatch(55/35)
15 KBSwing
20 KBLunges

OLY
F. Squats 
4@69%
4*69
4*69
4*69

Box Jumps  
5x4 @ 36"/48"

WOD Wed Dec 9,2015

WARM-UP

5 Snatch 
10 Push up
10 B. Squat
10 Cleans (Pocket)
Shoulder Opener

STRENGTH

EMOM x 10min

E; 5 Power Snatch TnG
O: 5 Burpee

WOD

7 Min Amrap

3 Push Press (115/85)
9 B. Squat
12 Cleans 

OLY
P. Snatch Mid Blocks
3 @ 60%
2*65
2*70
2*70
2*75
2*75
2*80

P. Cleans Mid Blocks
3@60%
2*65
2*70
2*70
2*75
2*75
2*80

WOD Tuseday Dec 8, 2015

WARM-UP

Hip Opener
10 Box Jumps
10 Lunges
2 TGU
5 OHS

STRENGTH

EMOM x 8 min

E:10 KB Step ups (20/16) (70/55)
O: 1 TGU 

WOD

10 Min Amrap
Increasing by 2's
2,4,6,8,10.....
OHS (135/95)
Box Jumps (24/20)

OLY

B. Squat 
5@70%
5*70
5*70
5*70
5*70

Snatch Grip Strict Press
4x5 Increasing 

WOD Monday Dec 7, 2015

WARM-UP

Burgener/Skill
5OHS
5 Snatch Grip Deadlift
5 Pullups
100m Row

STRENGTH

10Min to work up to a heavy Squat Snatch
EMOM x 6 Min
1 Squat Snatch

WOD

5RFT/ 15 Min
200m Row
6 Deadlifts (225/155)
10 Pull-ups

OLY

WOD Saturday December 05, 2015

PARTNER WOD

"Doubles"

8min AMRAP

6 MUs

12 Thrusters (115/75)

4min Rest

8min AMRAP

20 Wall Balls (20/14)

12 Burpees

WOD Friday December 04, 2015

WARM-UP

10 Back Squats

2 Stone 2 Lap

1 Stone 2 Shoulder

10 Cal Row

25 DUs

STRENGTH

EMOM x 10min

1 Heavy Back Squat

WOD

"Strongman"

12min AMRAP

1 Stone (175/115)

5 Stone Squats

10 Cal Row

50 DUs

OLY

Snatch

3 @ 60%
2 @ 65%
1 @ 70%
1 @ 70%
1 @ 70%

Clean & Jerk

2 @ 60%
1 @ 65%
1 @ 65%
1 @ 65%

Front Squat

5 @ 60%
4 @ 70%
3 @ 75%
3 @ 75%

WOD Thursday December 03, 2015

WARM-UP

10 Deadlifts

10 Air Squats

Hip Opener

5 Snatch

5 Snatch Bal

STRENGTH

EMOM x 12min

1 Squat Snatch + 1 Snatch Bal

WOD

3RFT

7min Cap

10 Deadlifts (365/245)

10 Bar Hop Burpees

WOD Wednesday December 02, 2015

WARM-UP

10 Wall Balls

2 MUs

5 Thrusters

5 Cleans

10 Push-Ups

STRENGTH

EMOM x 8min

E: 3 MUs

O: 15 Wall Balls

WOD

20min

For Time:

9 Ring MUs

9 Thrusters (165/115)

9 HSPUs

9 Power Cleans

9 Bar MUs

9 Jerks

9 Pistols (each leg)

9 Wall Walks

WOD Tuesday December 01, 2015

WARM-UP

10 Lunges

5 KB/DB Snatch

10 Cal Row

Shoulder Opener

10 Jump Squats

STRENGTH

EMOM x 10min

5 Front Rack Lunges (135/95) (Stone) + 5 Push-Ups

WOD

5RFT 

15min

10- 1 Arm KB/DB Snatch (75/55)

20 Cal Row

OLY

No Hook No Feet Clean
3 @ 60%
3 @ 65%
2 @ 70%
2 @ 70%
2 @ 70%

Push Press 
5 @ 55%
5 @ 60%
5 @ 65%

WOD Monday November 30, 2015

WARM-UP

10 Kip Swing

5 Clean

5 Front Squats

10 Push Press

25 Mountain Climbers

STRENGTH

EMOM x 12min

E: 10 C2B

O: 10 V-Ups

WOD

5RFT

12min

5 Cleans (135/95)

5 Front Squats

10 Shoulder 2 Overhead

WOD Saturday November 28, 2015

PARTNER WOD

"Turkey Day Massacre"

45 min as many points as possible

In teams of 3, you will have 45 minutes to accumulate as many points as possible by completing the following movements:

Gymnastics Movements

20 Sit-Ups = 2 points

1 rope climb = 5 points

10 Pull-Ups = 10 points

20 Push-Ups = 5 points

20 KB Swings (53/35) = 10 points

50 Air Squats = 10 points

5 Muscle Ups = 15 points

5 Pull-Ups = 5 points

5 Ring Rows = 3 points

800m Run (15/10) = 10 points

Barbell Movement (96/65) = 1 point per rep

(This can be anything ground to overhead-- Power Clean, Snatch, SDHP, Deadlift, Front Squat, Back Squat, Push Press, etc.)

Team member 1 will be completing an 800m run.

Team member 2 will be completing an AMRAP of any of the barbell movements.

Team member 3 will be completing any of the gymnastic movements.

*** Once team member 1 returns from the 800m run, the team will rotate responsibilities ***

It is the team's responsibility to keep track of all the point totals/reps. 

All reps for each movement must be done completely and properly in order for the points to count.

We will provide scorecards.

WOD Friday November 27, 2015

PARTNER WOD

"Black Friday Sampler Platter"

5 rounds of:

5 Pull-Ups

10 Push-Ups

15 Squats

-then-

4 rounds of:

8 handstand push-ups 

15 kettlebell swings

-then-

3 rounds of:

15 box jumps

15 K2E

-then-

2 rounds of:

20 Wall Balls

30 Sit-Ups

-then-

1 round of:

50 Burpees

WOD Thursday November 26, 2015

"The Cornucopia"

First Course:

30-20-10 of:

Wall Ball (20/14)

Box Jumps (24/18)

Kettlebell Swings (53/35)

10 minute limit

Main Course:

AMRAP 16:00

In Teams of 4

Deadlift

Double-Unders

Pull-Ups

Rest

Switch every minute on the minute.

Score in total number of combined reps.

Dessert:

400m Partner Wall Ball Toss

Every time you drop the ball,one Burpee.

WOD Wednesday November 25, 2015

WARM-UP

5 Stone 2 Lap
1 Stone 2 Shoulder
20 DU
5 DB/ KB snatch
5 Stone Squats

STRENGTH

Emom x 10min
E: 1 Stone 2 Shoulder

O: 5TTB + 5 Pull-Ups

WOD

3 RFT or 12min

 3 Stone Clusters (95/65)
30 DU
10 DB/KB Snatch (75/55)
10 Box Jumps (30/24)

OLY
P. Snatch (low Blocks)
3@60%
2*70
2*75
1*77.5
1*77.5
1*77.5
1*77.5

Clean & Jerk

2@60%
2*65
2*70
2*75
2*80
1*85
1*90
1*93.5
1*95

WOD Tuesday Novermber 24, 2016

WARM-UP

10 Jerk Footwork (B-Rack)
10 Split Jerks 
10 TTB
25 DUs
10 Lunges

STRENGTH

20min

1 RM  Split Jerk

WOD

3RFT/ 10Min

10 Jerks (135/95)
10 TTB
30 DUs
100 Row

OLY
P. Clean
2@60%
1*65
1*70
1*70
1*75
1*75
1*75

B. Squat
6@65%
6*65

WOD Monday Novermber 23, 2016

WARM-UP

10 Dips

10 K2E

10 Deadlifts

25 DUs

200m Run

STRENGTH

EMOM x 10

O: 5 HSPU

E: 10 K2E

WOD

50 DUs

50 Sit-Ups

50 Deadlifts (135/95)

35 DUs

35 Sit-Ups

35 Deadlifts

20 DUs

20 Sit-Ups

20 Deadlifts

Wod Sat November 21, 2015

WOD
Partner 

28-22-16-10-8-4
C2B
Thruster (95/65)
Cal Row

OLY

Push Press
Increasing weight
5,4,3,3

B. Squat
4@80%
4*80
4*80
4*80

Wod Friday November 20,2015

WARM-UP

10 P. Cleans
10 S. Cleans
5 P. Jerk
5 S. Jerk
10 Cal Row

STRENGTH

E2MOM x 20min
1 P. CLean + 1 S. Clean + 1 Slpit Jerk 

WOD

100 Cal Row 

OLY
P. Snatch (Pocket)
3@60%
2*65
2*65
2*70
2*70
2*70

P. Clean (Pocket)
3@60%
2*65
2*65
2*70
2*70
2*70

Snatch grip Deadlift
6@50%
5*60
5*60

Wod Thursday November 19,2015

WARM-UP

10 KBS
10 Banded Squats
10 DL
20 DU
10 Squat Jumps

STRENGTH

EMOM x 8min
1 Arm R. KBS
E: 5 Right
O: 5 Left

WOD

12min Amrap

25 Air Squats
10 DL (225/155)
25 DU

OLY
P. Snatch 
3@60%
3*60
2*65
2*65
2*70
2*70
2*70

Deadlift
3@70%
2*77.5
2*77.5
2*85
2*85

F. Squat
3@60%
3*70
3*77.5
3*85
2*90
2*90
2*90

WOD Wed. November 18, 2015

WARM-UP

10 Dead Lift
10 Hang Cleans
10 F. Squats
5 Hang Snatch
5 Pull ups

STRENGTH

20 min 
1 RM Squat Clean

WOD

12min Amrap

3 Snatch (135/95)
6 Clean &Jerk
9 C2B
54 DU

OLY
Snatch ( Launch Blocks)
2@60%
2*65
2*70
1*75
1*80
1*80

Clean Pulls
3@75%
3*80
3*85
3*87.5

WOD Tuesday, November 17,2015

WARM-UP

10 Push Jerk
10 BD set up (24/20)
10 Cal Row
Leg Swings

STRENGTH

Emom x 10min
5 Push Jerk

WOD

For Time:
200 DU
75 Cal Row
50 DB Step Ups (55/35)

OLY
P. Clean
3@60%
2*65
2*70
1*75
1*75
1*75
1*75

B. Squat 
4x6 @78%

WOD Monday November 15, 2015

WARM-UP

10 Kip Swings
5 Pull-Ups
5 Hang cleans
5 OHS

STRENGTH

Emom x 10min
3,6,9,12,15
E: C2B
O:TTB

WOD

15 Min AMRAP
5 Power Cleans (155/105)
5 Bar Burpees

OLY

WOD Saturday Novermber 14, 2016

WOD

Partner Wod

7 RFT
400m Run
22 Lunges (45/25)
16 Pull-Ups
10 Burpees

*Split Reps 

OLY

Jerk Work Off  Blocks 

2@70%
2*80
2*90
2*95
2*100
2*105
2*105


Back Squats 

2x2 As heavy as possible

WOD Friday November 13, 2015

WARM-UP

25 DUs
10 Thrusters
10 Strict Press
10 Russian KBS
5 Pull-Ups

STRENGTH

Tabata
1) Thrusters (95/65)
2) DUs
3) Push-Ups
4)Russian KBS (70/55)

WOD

For Time:
500 Row
10 Pull-Ups
20 Squats

OLY

Power Snatch ( High Blocks aka Pocket)
3@ 60%
3*65
2*70
2*70
2*75
2*75

Power Clean ( High Blocks)
3@60%
3*65
2*70
2*72.5

WOD Thursday November 12, 2015

WARM-UP

5 Box Jump
10 Push Press
10 Air Squats
5 Cal Row

STRENGTH

1-2-3-4-5
10 Push up
20 Box Jump
30 Air Squats
400 Run
500 Row

WOD

Poker 20 min

Dimond- TTB
Heart- Push Press (45/35)
Club - Air Squat
Spade- Cal Row
Joker- 25 Wall Balls

OLY

Power Clean
2@60%
2*65
2*70
2*75

Clean Pulls
2@75%
2*80
2*80
2*85
2*85

F. Squats 
3@60%
3*70
3*75
3*80
3*85
3*85
3*85