Friday 12.26.14

                         Akinwale

A) For Reps:

    1 min squat cleans (135/95)

    1 min push jerks

    2 min squat cleans

    2 min push jerks

    3 min squat cleans

    3 min push jerks 

Rest 5 min

B) Gymnastics skill

    For Time

    200- double unders

       Or

    600- single unders

   * 7min cap

C) Rec/Mob

Wednesday 12.24.14

                      Ben Smith

A) Hatch day 11.2

   BS

 5@60

 5@65

2x5@70

  FS

5@60

5@70

5@75

5@80

B) 3rds for time 

    20- pull-ups

    15- kb swing

    10- box jump 

C) Rec/Mob

Tuesday 12.23.14

                Strength and skill

  

A) 15-12-9-6-3

    Hang squat clean (115/75)

    HSPU

    Bar facing butler

    Rest 5 min.

    

    100- double unders (300- singles)

     50- wall ball (20/14)

B)  Gymnastics strength

     Strict Pull-ups 5x5 (ring rows if you can't do strict)

    *rest 45 seconds 

    *advanced strict chest to bar

C) Rec/Mob

    

Monday 12.22.14

     

A) Hatch day 11.1

    BS

 5@60

 3@70

 2@80

 2@90

 1@95

 1@102.5 or more 

  FS

5@60

5@70

2x5@75

B) For Time:

    1 mile Run

C) Rec/Mob

Friday 12.19.14

                      Throwback

A)  EMOM 10

     10- wall balls

      5- box jumps

B) AMRAP 15

    40- double unders 

    15- kb swings 

     10- pull-ups 

C) Rec/Mob

    

Thursday 12.18.14

 From the mind of Pat Sherwood!

 With a continuously running clock:

For time:

• 21 Deadlifts 225/155
• 200m Shuttle run(50m out & back, x2)
• 15 Deadlifts
• 200m Shuttle run
• 9 Deadlifts
• 200m Shuttle run

Rest 5 minutes & repeat, but:

• Change Deadlift to Thruster 95/65

Rest 5 minutes & repeat, but:

• Change Thruster to Power Snatch 75/55

Wednesday 12.17.14

A) EMOM 10

    3- hang power cleans 

B) Hatch day 10.2

   BS

  5@60

  5@65

  5@70

  5@75

  FS

  5@60

  5@65

 2x5@70

C) 3sets

    Oh lunge x20

    RDL x10

    Weighted situpx10

Monday 12.15.14

A) Clean+ hang clean+jerk

    * 12 min to build to a heavy set

B) Hatch day 10.1

    BS

  5@60

  5@65

  5@70

  5@75

  FS

 5@60

 5@65

2x5@70

C) Bent over row 3x5

    Pullup 4x5

    Strict press 4x5

Friday 12.12.14

               3,2,1... Ho Ho Ho!

12 DAYS OF CHRISTMAS WOD

25 Min Cap

1 Bear Complex (12)

2 Box Jump (22)

3 KB Snatch/C&J (30)

4 Burpees (36)

5 Toes to Bar (40)

6 Wall Balls (42)

7 KBS (42)

8 Pullups (40)

9 Deadlifts (36)

10 Double Unders (30)

11 Push Press (22)

12 Power Cleans (12)

*All bar movements (95/65)

*KBS (55/35)

Thursday 12.11.14

A) EMOM 8

    3- hang power clean

     * stay light, make reps perfect 

B) For Time:

  Buy In--  50- calorie row

  3 rds

  20- pull-ups (chest2bar- advanced)

  30- SitUps 

  50- double unders 

 Cash Out-- 400m Med Ball run 

C) Rec/Mob

   

Wednesday 12.10.14

A) Power Snatch 

   12 min to find heavy 1 rep

B) Hatch day 9.2

   BS

 5@65

 3x5@75

  FS

 4x5@65

C) Bent over row 3x5

    Lateral raises 3x10

    Weighted SitUps 3x8

Tuesday 12.9.14

A) Push Press

   *10 min to find 3RM

B) For Time:

    21-15-9

    Push press (115/75)

    Box jump (24/20)

    V-Ups

C) Rec/Mob

Monday 12.8.14

A) Hatch day 9.1

    BS

  5@60

  3@70

  2@80

  2@90

  1@95

   FS

 5@65

 4@75

 4@80

 4@85

B)  AMRAP 5

     Squat clean thruster (155/105)

C) Rec/Mob

Friday 12.5.14

A) Snatch 

    10 min to build to a heavy single for the day

B)  4 rds

   250m Row

   25- pushup 

   10- box jump overs (24/20)

   Work:Rest 1:1

C) Rec/Mob

Wednesday 12.3.14

 

               Haters gonna hate

A) Hatch day 8.2

    BS

 2x5@65

 3x5@70

  FS

4x5@60

B) AMRAP 8

    30- double unders 

    10- kb swing (choose the weight)

C) Rec/Mob

Monday 12.1.14

A) Hatch day 8.1

   BS

 5x65

 5x70

 5x75

 5x80

  FS

 5x60

3x5@65

B) Gymnastics benchmark

    For Time:

    100- pull-ups  

    *every time you come off the bar equals a 5 burpee penalty done at the end of the 100 reps

C) Rec/Mob

Wednesday 11.26.14

At 0:00- 3 rds

 200 m run

15- deadlift (135/95)

At 7:00- 3rds

 40- double unders

  Front rack lunge (135/95)

At 15:00- 3 rds

 25- situps

  15- back squats (135/95)

  5- wall climbs

At 25:00- For time:

40- burpees

Monday 11.24.14

A) Hatch day 7.1

    BS

  5@70%

  5@80

  2@85

  3@90

  1@100

    FS

  5@65

  4@75

  4@80

  4@85

Accessory 

3x10 bent over row

3x10 weighted situps

Friday 11.21.14

A) Gymnastics skill

    EMOM 8

    30- double unders 

    Max HSPU

   *Rest with 10 seconds left in each minute 

B)  4 rds

     5- deadlift (275/205)

    15- pull-ups

    

Rest 2 min

    3 rds 

    400m run 

    20- lateral burpees over bar 

    10- pistols 

C) Handstand hold

     Accumulate 3 min of a handstand hold

    

   

     

Thursday 11.20.14

A) EMOM 8

    3- touch n go snatch 

   * choose loading that allows proper mechanics.  Heavy is the goal.  Perfection is!

B)  4 rds

    20- front rack lunge (95/65)

    15- wall ball (20/14)

    10- box jumps (24/20)

C) Goat work 

Wednesday 11.19.14

        

A) Hatch day 6.2

    BS

   4@75%

  3x4@80

   FS

  5@60%

  5@65

 2x5@70

B) Buy In: 400m run

      3 rds

     30- KB swing 

     50- pushups

   Cash Out: 400m run

C) Rec/Mob

  

Tuesday 11.18.14

A) For Time:

    15-12-9

     Hang squat snatch (75/45)

     *75- double unders after each set

B) For Time:

     30- cal row

     30- toe 2 bar

     30- push press (75/45)

    200m run 

C) 3rds not for time

     1min plank or 1min Hamdstand hold

     15- weighted situps (heavy)

    

Monday 11.17.14

A) Hatch day 6.1

    BS

   6@70%

   6@80

   3@90

   2@95

   FS

  5@65

  4@75

2x4@80

B) AMRAP 10

5-hang power clean(135/95)

5- burpees

20- Double unders

Thursday 11.13.14

A) Split Jerk

   *15 min to build to a 2RM

B)  For Time:

    200m Run 

    20- push press (115/75)

    400m Run 

    15- push press

     600m Run 

     10- push press

     800m Run 

     5- push press

   *drop the bar at any point before the set is done... 5 burpee penalty right away

C) Rec/Mob

    

    

    

Wednesday 11.12.14

   

A) Hatch day 5.2

   BS

 6@65%

 6@75

2x6@80

 FS

5@60

5@65

2x5@70

B) AMRAP 10

    12- pushups

    15- situps 

    12- kb swing 

C) Rec/Mob

Tuesday 11.11.14

          

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

"Nutts"

For Time:

-10 HSPU

-15 Deadlift (250/175)

-25 Box Jump (30/24)

-50 Pull-ups

-100 Wallballs    (20#@10ft/14#@9ft

-200 Double Unders

-400m 

Monday 11.10.14

       Yea, that's right... More squats!

A) Hatch day 5.1

    BS

   8@65%

   6@75

   4@85

   4@90

    FS

   5@70%

   4@80

   3@85

   3@90

B)  3 rds

    15-burpee box jumps

    45- double unders 

    15- toe 2 bar 

C) Rec/Mob

Friday 11.7.14

               Like lookin in a mirror

A) EMOM 10

    Goat work.  Choose a gymnastics movement and rep scheme that allows you to work the skill without getting overly exhausted.

B) 20-15-10-5

    Deadlift (225/155)

    *400m run after each set 

C) Bring Sally Up 

      Push-ups 

Thursday 11.6.14

             

A)  Clean (yes, squat)

        *12 min to work to a heavy 2 rep.  Dropping is allowed but complete both reps within 15 seconds.

B)  AMRAP 10

      5- kb clean and jerk (55/35) Left arm

     10- box jumps

      5- kb clean and jerk right arm

     10- toe2bar

C) Rec/Mob

Wednesday 11.5.14

       WEIGHTLIFTING WEDNESDAY!!!!

A) Hatch 4.2

    BS

   8@65%

   8@70

   8@75

   8@80

    FS

 5@60%

 5@65

2x5@70

B) Lunges 3x20 steps 

    OHS 3x5 @60% SN 1RM

    Dips 5x5

C) Lots of recovery 

    Foam roll your quads into submission 

Tuesday 11.4.14

A) Snatch
    *12 min to work to a heavy 2 rep.  Dropping is allowed but complete both reps within 15 seconds.

B)  EMOM 15
      Min 1: max double unders
      Min 2: max pull ups
      Min 3: 100 m sprint

C)  Goat work
    Practice CF Open movements you are weak in

Monday 11.3.14

         Get fit anywhere, no excuses!

A) Hatch day 4.1

   BS

  8@65%

  8@70

  8@80

  8@85

   FS

 5@70%

 5@75

 5@80

 5@85

3 rds

400m Run

25 kb swing (55/35)

Friday 10.31.14

                   Happy Halloween

A)  Death by.... Power Snatch

     Min 1: 1- power snatch

     Min 2: 2- power snatch

     Min 3: 3- power snatch

    Continue for as long as possible 

    *Rxd weights (115/75), you can go heavier but this wod needs to be a burner!  Lighter will be harder

B) 4 quality rounds 

    20- weighted situps 

    15- weighted deficit pushups

    10- strict press

C) Rec/Mob

         Or

    2 min max calorie row or bike 

    

 

Thursday 10.30.14

A) EMOM 10

    3- hang power clean 

    1- jerk

   * climb as heavy as possible with no misses 

B)  AMRAP 15

    Buy In: 1000m row

    50- hspu or 50- hand release push up

    50- pistols 

    40- oh lunge (45/25)

    40- chest2bar pull-ups or pull-ups 

    30- box jumps (24/20)

    30- V ups

  Max Double Unders 

 * Score is max double unders 

     

Wednesday 10.29.14

A) Hatch day 3.2

   BS

 10@60%

 10@65

   8@70

   8@75

  FS

  5@60%

  5@65

  2x5@70

Accessory

OHS 5x5

Dips 3x5

RDL 3x8

Tuesday 10.28.14

A) EMOM 8

    6- single arm kb thruster (3 each arm)

   

B)  3 rds

    600m run

    25- toe2bar

    10- burpee box jump (24/20)

C) Rec/Mob

Monday 10.27.14

A) Hatch day 3.1

BS

8@65%

8@70

6@80

6@85

FS

5@60%

5@70

5@75

5@80

B) AMRAP 5

3- power snatch (115/75)

20- double unders

C) Rec/Mob

Friday 10.24.14

                   Katrin Davisdottir

A) For time:

    Accumulate 100 pull-ups 

    *Each time you come off the bar run a penalty 200 meters

B)  EMOM 15

    Min 1: 15- thrusters (100/70) unbroken

    Min 2: 10- burpee box jumps (24/30)

    Min 3:  8- touch n go deadlift (you choose, but go heavy)

C) Rec/mob

Thursday 10.23.14

A) Open Wod 13.4

     AMRAP 7

    Climb ladder adding 3 reps to each movement each round 

   Clean and jerk (135/95) Masters 55+(115/65) 

   Toes 2 bar

3,3,6,6,9,9,12,12 etc...

B)  For Time:

     60- cal row

     30- burpees

C) Rec/Mob

Wednesday 10.22.14

Hatch 2.2

BS

10@60%

8@70

8@75

8@80

FS

5@60

5@65

2x5@70

Bent over row- 3x10

Dips- 3x10 (rings)

RDL- 3x10 (135/95)

Tuesday 10.21.14

         

A) EMOM 8 

    3 hang power clean

   *heavy as possible

B) Running

    Try to keep attempts within 5 seconds of each 

   4x400 meters 

   Rest 90 seconds between attempts

C) For Time: 

    50- pull-ups 

    50- burpees

    

Monday 10.20.14

A) Hatch day 2.1

BS

10@60%

8@65

6@70

6@75

6@80

FS

5@60%

5@70

2x5@75

B) 3 rds

    75- double unders

    15- shoulder2oh 

  *Loading

    Beg- (95/65)

    Int- (115/75)

    Rxd- (135/95)

    COMP (155/105)

    

C) Rec/Mob

    *seriuosly stretch you guys!!!

Friday

                      Kara Webb

A)

EMOM 21

Max reps

Min 1: Handstand push-ups

Min 2: 45 sec max cal row/bike

Min 3: thrusters (95/65)

B) For Time:

     30- burpee box jumps (24/20)

C) Rec/Mob

Thursday 10.16.14

A) EMOM 14

    Odd min: 1- snatch 

    Even min: 12 burpees 

   * your score is total weight successfully lifted on the snatches.  You may increase the weight on the snatch but not lower the weight.  

B)  AMRAP 10

     Buy in: 200m weighted run (45/25)

     25- oh lunge (45/25)

     50- sit-ups 

     75- push-ups 

     100- pull-ups 

C) Rec/Mob

Wednesday 10.15.14

            The weight buffet awaits

Hatch day 1.2

BS

10@60%

8@65

8@70

8@75

FS

5@60

5@65

2x5@70

Behind neck press

3x10

Squat snatch press

2x10

Tuesday 10.14.14

                 Matt straight ballin' 

A) 5 rds

   Every 2 min

   50- double unders

   15- kb swing 

    5- deadlifts (you choose the weight)

B) For time:

    50- toe 2 bar

C) Plank 

    * accumulate 5 min

    *try to beat previous time 

Monday 10.13.14

Hatch day 1.1

BS

10@60%

8@70

6@75

4@80

FS

5@60

3x5@70

AMRAP 5

Burpees 

Friday 10.10.14

                             Tug!

A) EMOM 8

   3 power clean 

   2 front squat 

   1 jerk

   *heavy as possible

B) AMRAP 7 

    Climb the ladder 

    2,4,6,8,10 etc.

    Deadlift (225/135)

    HSPU

C) Rec/Mob

Thursday 10.9.14

Wednesday 10.8.14

3x3 behind neck jerk @85% CJ 1RM

Behind neck push press 3x5 @70% CJ 1RM

Accessory
RDL 5x15
Oh lunge 5x20
Weighted pull-ups 5x5