WOD - Thursday, December 22, 2016

54 reps of 3 things

10 burpees  2 box jumps
9  burpees  3 box jumps
8 burpees  4 box jumps
7 burpees  5 box jumps

27 kettlebell swings

6 burpees  6 box jumps

27 kettlebell swings

5 burpees  7 box jumps
4 burpees 8 box jumps
3 burpees  9 box jumps
2 burpees  10 box jumps

WOD - Wednesday, December 21, 2016

Static Hold Tabata

20 secs on, 10 off, 8 rounds for each of the following (1 minute break between sets):

Hang from pull-up bar
Handstand against the wall (wall walking position)
Dumbell hold (50 lbs each arm)
Bar hold overhead (50 lbs)

WOD - Tuesday, December 20, 2016

14.4

60 SDHP @ 45 lbs.
50 T2B
40 Wallball - 20 lbs. to 9'
30 Cleans @ 115 lbs.

WOD - Friday, December 16, 2016

Gym Floor Ladder

10 Rounds
Bear Crawl - 1 length
Farmer's Carry - 2 lengths
Sprint - 3 lengths

WOD - Wednesday, December 14, 2016

800m with ladder - Deadlift in the middle

800 m.
40 Incline bench sit-ups
30 Push-up
20 Pull-ups
10 Deadlift - 225 lbs.
20 Pull-ups
30 Push-up
40 Incline bench sit-ups
800 m.

WOD - Monday, December 12, 2016

Dips to Dubs

12 min. AMRAP
7 rack dips
14 knees to elbow
28 DUBS

WOD - Friday, December 9, 2016

Squat Clean AMRAP Ladder

AMRAP in 10 minutes of: 
Ascending rounds:
1x Hang Squat Clean (115/95#)
1x Burpee Box Jump (24")
1x KB Swing
2x Hang Squat Clean (115/95#)
2x Burpee Box Jump (24")
2x KB Swing (70/53#)
3x Hang Squat Clean (115/95#)
3x Burpee Box Jump (24")
3x KB Swing

And so on..

WOD - Wednesday, December 7, 2016

The Beast Complex 
video

Power muscle snatch
Push press
Step-up (each leg for 1 rep)
Back squat
Romanian deadlift
Barbell roll outs

1,2,3,4,5,5,4,3,2,1 reps per round

Choose a weight you can muscle snatch.  Not too light but manageable.

WOD - Monday, December 5, 2016

Tabata plank hold 20/10

Daily Double - Kettlebell & box jump

42-30-18
Kettlebell swings
Box jump

WOD - Friday, December 2, 2016

6 Rounds - Dubs, burpees, pull-ups

6 Rounds
30 Dubs
10 Burpees
10 Pull-ups