Archive for December, 2016

Dec 31 2016

December 31, 2016

Published by under Workout of the Day (WOD)

Saturday 161231

“New Year’s Eve Nightmare” by DB

For Time:
-5 Squat Snatch 95/65 RX+ 115/80 MRX 75/55
-10 Back Rack Lunges (Alt Stationary)
-5 HSPU RX+ 5 Strict MRX 2/4″ Rise
-10 Chin-ups RX+ 10 Strict C2B Chin-Ups MRX 5 Chin-ups (palms facing you)
-50 Doubles
-10 Hang Power Snatch
-15 Back Rack Lunges (Alt Stationary)
-10 HSPU MRX 2/4″ Rise
-15 Pull-Ups RX+ 15 C2B MRX 10 Pull-ups
-100 Doubles
-5 Squat Snatch
-10 Back Rack Lunges (Alt Stationary)
-5 HSPU RX+ 5 Strict MRX 2/4″ Rise
-10 Chin-ups RX+ 10 Strict C2B Chin-Ups MRX 5 Chin-ups (palms facing you)
-50 Doubles

Post time to responses.

dsc_2005

20 responses so far

Dec 30 2016

December 30, 2016

Published by under Workout of the Day (WOD)

Friday 161230

Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
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…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Post score to responses.

Compare to March 30, 2013.

dsc_1977

22 responses so far

Dec 29 2016

December 29, 2016

Published by under Workout of the Day (WOD)

Thursday 161229

1 RFT: 
-15/13cal Row MRX 13/11cal Row or 13/11cal ABike MRX11/9calABike
-5 Deadlifts 275/185 RX+ 315/215 MRX 225/135
-10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″
-5 Sumo Deadlifts 275/185 RX+ 315/215 MRX 225/135

Rest 2min After 1st RFT

Then 2 RFT of above 

Rest 3min After 2 RFT

Then Final 1 RFT of above 

Post total time minus 5 minutes of rest to responses.

dsc_1965

18 responses so far

Dec 28 2016

December 28, 2016

Published by under Workout of the Day (WOD)

Wednesday 161228

30min AMRAP:
-4 Muscle-ups or 4 Burpee C2B Pull-ups
-8 HSPU or 8 DB Strict press
-12 C2B Pull-ups or 12 Pull-ups
-18 Push-ups
-32 GHD Sit-ups or 32 Military Sit-ups (ab-mat anchored)

**Catch = Rest exactly 2 minutes between each round.

*Score is total Rounds and Reps, fastest round and slowest round.

Post score to respones.

dsc_1935

18 responses so far

Dec 27 2016

December 27, 2016

Published by under Workout of the Day (WOD)

Tuesday 161227

“Tops or Bottoms” by DB

For Time:

200m RUN – 2 Front Squat – 12 Push Press

800m ROW – 4 Front Squat – 10 Push Press

400m RUN – 6 Front Squat – 8 Push Press

400m ROW – 8 Front Squat – 6 Push Press

800m RUN – 10 Front Squat – 4 Push Press

200m ROW – 12 Front Squat – 2 Push Press

Barbell Loads = 115/80 RX+ 155/105 55+ 95/65

**Athletes Choice, Start at Bottom or Start at Top of List**

Post time to responses.

Compare to December 21, 2015.

dsc_1894

29 responses so far

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