WOD - Wednesday, December 31, 2014

Run 400 meters
15 Clean and jerk - 125 lbs.
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball -  20-lb. ball
Run 400 meters
45 Kettlebell swings, 45 lbs.
Run 400 meters
45 Dips
Run 400 meters
15 Front squats - 125 lbs.
Run 400 meters

WOD - Tuesday, December 23, 2014

2 rounds:

12 Burpee over bar
12 Overhead squats (95 lbs)
12 Burpee over bar
12 Thrusters (95 lbs)
12 Burpee over bar
12 Snatch (95 lbs)

WOD - Monday, December 22, 2014

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball

WOD - Friday, December 19, 2014

5 Round for time of:
50 Double unders
25 Knees to elbow
Overhead walk with 95 lb. bar overhead - one trip down court

WOD - Thursday, December 18, 2014

SWOD
3 rep max bench press
then as many reps as possible at:
80%
60%
40%
Bar

WOD
2 miles

WOD - Tuesday, December 16, 2014

 "Drescher"

21-15-9
Snatch - 95/75 lbs.
Pullups

WOD - Monday, December 15, 2014

Tabata - Heavy Bar
Bar @ 95 lbs. - 20/10

8 rounds for max reps of:
Hang Power Clean
Push Press

Rest 2 minutes then...

Sumo dead lift high-pull
Back squat

WOD - Friday, December 12, 2014

5 Rounds
10 - Dumbbell Burpee to thruster - 30 lbs.
15 - Kettlebell
20 - Sit-ups

WOD - Thursday, December 11, 2014

15 Min. AMRAP
9 Deadlift - 155 lbs.
12 Push ups
15 Box jumps

WOD - Tuesday, December 9, 2014

Four Rounds 
10 Deadlift 185 
.40 on treadmill

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WOD - Monday, December 8, 2014

AMRAP in 12 min.
7 Burpees
7 Front Squats 135/115 lbs. (from rack)
30 Dubs

2 min. rest then 30 pullups.

WOD - Friday, December 5, 2014

For Time:
50 Dubs
40 Wall ball
30 Kettle bell
20 Box jump
10 Pull ups
50 Ab mat sit ups
10 Pull ups
20 Box jump
30 Kettle bell
40 Wall ball
50 Dubs

WOD - Thursday, December 4, 2014

4 Rounds
5 Wall climbs
15 Knees to elbow
20 Alternating jumping lunges

WOD - Tuesday, December 2, 2014

EMOTM for 10 minutes of:
1x Clean
2x Push Jerk
3x Hang Power Clean
(70% of push jerk 1RM)

***Ideally this should take no more than 30 seconds leaving you with
approximately 30 seconds of rest. This EMOTM is not meant to be a butt kicker. It's specifically designed to be a timed work/ rest cycle.***

WOD - Monday, December 1, 2014

Three rounds
1 minute at each station, rest 1 minute between rounds of:
Burpees
Power Snatch (75/55#)
Box Jump (24/20")
Thruster (75/55#)
Pull Ups

Score = total reps for all 3 rounds