WOD 1/1/13

Katie and Tyler working on their Deadlifts

Strength:
Deadlift

1 Rep Every 15 Seconds for 5 Minutes @70-75%

Met-Con:

3 Rounds for Time

30 DB Snatch (15 Left, 15 Right)

20 DB Thrusters (10 Left, 10 Right)

WOD 12/28/12

Katie, Fouad, and Tyler putting in some meters on the Rowers.

Strength:
5x3 Snatch Grip Deadlift
5x3 Split Press

Alternate movements with a 1 minute rest between

the start of each set

Met-Con:
Row 3x1000m

or 

Run 4x800m

Rest 1:1

WOD 12/27/12

Katie and Tyler on the KB Swings

Strength:
Squat 3x10

Rest as needed between sets

Met-Con:

Max Push Press in 1 Minute (95#/65#)

Rest :30

3 Rounds of
40 Sit-Ups
20 Jumping Alternate Lunges

Rest 1 Minute

3 Rounds 

40 Sit-Ups

20 KB Swings
Rest :30

Max Rep Push Press in 1 Minute (95#/65#)

WOD 12/26/12

Strength:

Snatch 5x1 @80%, 5x1 @90%, 5x1 @80%

Rest :60 between each rep on the first set of 80% and the 90%

Rest :30 between each rep during the final 80%

Met-Con:
4 Minutes Max Rep Burpees
Rest 2:00
AMRAP 4 Minutes

20 Overhead Lunges (45#/25#)

10 KB Swings

Rest 2:00

2 Minutes Max Rep Burpees

WOD 12/20/12

12 Days of Christmas WOD:

To the tune of the 12 Days of Christmas move through the

following movements. For each day/movement you are counting down

all the way back to day 1.

1 Deadlift

2 Power Cleans

3 Push Press

4 Front Squats

5 Ring Rows

6 Box Jumps

7 Toes-to-Bar

8 KB Swings

9 Pull-Ups

10 Burpees

11 Calories on the Rower

12 Wall-Ball

WOD 12/17/12

Going overhead with Carrie and Jennifer

Strength:
Snatch 3x1 @ 80%, 2x1@ 85%, 2x1 @ 90% 5x1 @ 80%

Rest 60-90 Seconds between reps to 90%

Rest :30 seconds between reps on the final 5x1

Met-Con:
Elisabeth

21-15-9

Cleans
Ring Dips

WOD 12/14/12

Amber and Fouad working on their Cleans

Strength:
Squat Clean 1-1-1-1-1-1-1

Met-Con:

3 Rounds for Time

50m Farmers Carry

50 Double-Unders

50m Farmers Carry

5 Hang Power Cleans

WOD 12/13/12

Brant and Aamir getting up over the bar

Strength:
Floor Press 3-3-3-3-3

Met-Con:
4 Rounds

90m Shuttle Run (15m down, 15m back x3)
15 Pull-Ups
60m Shuttle Run (15m down, 15m back x2)

15 Push Press

30m Shuttle Run (15m down, 15m back)

Rest 1:1

WOD 12/12/12

Katie, Tyler, and Sidney rowing away

Strength:
Power Snatch

Every :30 for 4 Minutes
1 Rep @75%

Power Clean

Every :30 for 4 Minutes
1 Rep @75%

Met-Con:
Row 3x1000m

or

Run 3x800m

Rest 1:1

WOD 12/10/12

Amber showing a good front rack position as she prepares

for a Front Squat

Strength:
Squat

1x8 @70%, 1x5 @80%, 1x3 @85%, 1x2 @90@

Front Squat

7x2 @70%

Met-Con:

AMRAP 8 Minutes
8 Ring Dips
16 Kettlebell Swings

WOD 12/5/12

Jennifer and Carrie picking up some weight

Strength:
Deadlift 3-3-3-3-3

Met-Con:
EMOTM 12 Minutes
On Even Minutes perform 2 Clean & Jerks
On Odd Minutes perform 8 Burpees

WOD 12/4/12

Fouad and Aamir showing the rowers some love.

Strength:
Front Squats 3-3-3-3-3
3 Count pause at the bottom of the first rep

Met-Con:

2 Minute Row for Max Calories

Rest 1 Minute

AMRAP 4 Minutes

15 Push-Ups (with Hand Release)

10 Toes-to-Bar

Rest 1 Minute

AMRAP 4 Minutes
15 Jumping Squats

10 Pull-Ups

Rest 1 Minute

2 Minute Row for Max Calories

WOD 12/3/12

Jennifer and Carrie working on some Snatch technique

Strength:
EMOTM 5 Minutes
1 Power Snatch + 1 Hang Power Snatch

EMOTM 5 Minutes
1 Power Clean + 1 Hang Power Clean

Met-Con:

Run 4x400m, rest 2:1

or

Row 4x500, rest 2:1