WOD

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments:
Compare to: 160302

Rest Day

Rest Day

WOD

Complete 10-8-6-4-2 reps for time of:
Overhead Squats 115/85lbs
Toes to bar x 2 reps
Double unders x 3 reps
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Compare to: 141230

WOD

5 Rounds for time of :
3 Cleans, 85% one rep max
9 Thrusters, 95lbs
15 box jumps 24"
Post your time to comments:

WOD

12 Days of Christmas
1 Muscle up
2 Over Head Squats, 95/65lbs
3 HSPUs
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs
Done like the song, 1, 2-1, 3-2-1

MERRY CHRISTMAS!!

Merry Christmas
Get out of the Gym, enjoy your family!

WOD

3 Rounds for time of:
Snatch 95lbs then 8 Overhead squats
Toes to Bar, 16 reps
Take a 2 minute break
Complete 3 more rounds for time:
Post time of each round to comments:
Compare to: 161223

Rest Day

Rest Day

WOD

In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls
Post reps for each set to comments.

WOD

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to comments: 100127

WOD

Complete as Many Rounds as Possible of:
9 Toes to Bar
12 DB snatch 50/35lbs
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WOD

5 Rounds for time of:
10 Thrusters 95/75lbs
15 Kettle bells swings 24/16k
30 Double Unders
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WOD

4 Rounds for time of:
200m Run
15 power snatch 75/55lbs
10 Burpees over the bar
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Rest Day

Rest Day

WOD

21-15-9 reps of:
Hang power cleans 95lbs
Toes to Bar
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WOD

Strength
Clean Pulls
5-5-5-5-5
Cleans
2-2-2-2-2

Post loads to comments:

WOD

5 Rounds for time of:
20 cal Row
10 Burpees over the rower
20 Situps
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WOD

Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Goblet Squats 24k/16k
20  step, Walking lunge, with kettle bell

WOD

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
 Post time to comments:

Rest Day

Rest Day

WOD

As many Rounds as Possible in 12 min. of
30 cal Row
30 Sit ups
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WOD

5 Rounds for time of:
15 SDHP 75lbs
15 GH Sit ups
15 GH Hip ext.
Post time to comments:

WOD

Backsquats
5-3-3-3-1
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WOD

Complete as many rounds as possible in 15 minutes of:
10 Deadlifts 185lb/135lbs
10 Push press 95/75lbs
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WOD

10 Rounds for time of:
10 Box Jumps
10 Push ups
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Rest Day

Rest Day