31 January: Chipper

25 C2B Pullups
50 KB Swings(24kg/16kg)
75 Double unders
100 OHS

30 January: Chipper

50 Squats (95/65)
40 DL
30 P. Clean
20 STOH
10 Snatch

29 Jan: 30/30 row

row 30 sec on/30 sec off for 30 cycles

28 Jan: 7min AMRAP

6 Thrusters (115/75)
6 C2B Pullups

27 Jan: PT Test

1 mile run
100 pushups
100 AMSU

25 Jan: Open 11.5

20min AMRAP
5 PC (145/100)
10 T2B
15 WBS (20/14)

24 Jan: Open 11.4

60 Bar-facing burpees
30 OHS (120/90)
10 Muscle ups

23 Jan 14 1RM Clean and Jerk and CF Open WOD 11.3

20 Min to find a 1RM of Clean and Jerk

then CF Open WOD 11.3

5 min AMRAP Squat Clean and Jerk 165/110

22 January: Open WOD 11.2

15min AMRAP
9 DL (155/100)
12 HR Pushups
15 BJs (24/20)

21 Jan 14 Open WOD 11.1

15 min to find 1RM SN power or squat

WOD: CF Open 11.1

AMRAP x 10

30 DU

15 P SN 75/55 (Ground to overhead)

 

20 Jan 14 1 RM High Bar Back Squat and Regional WOD from 2013

Find 1 RM on High Bar Back Squat

then


1 KM Run

30 HSPU

1km Row

17 min time cap

Paleo Challenge Team WOD 1

200m Truck push

200m Tire Flip

200m Equipment Carry

200m Sled Drag with 65% of body weight for 6 team members

2000m Row

And the winner is Team 1

First Loser is Team 3

Second Loser is Team 2

Great Job Everyone.  Next week will be Epic!!!

18: AMRAPalooza

5 min
Cindy
2 min rest
4 min
20 Doubles
10 KBS (32/24)
3 min
5 HSPU
10 AMSU

 

17 JAN: Chipper!

10 pistols
40 doubles
30 PC (155/100)
20 Burpees
10 Jerks
10 pistols

16 Jan a little Pecs and an AMRAP

Bench then:

WOD: AMRAP x 9

2 MU (sub 4 pull-ups then 4 dips)

4 HSPU (sub HS holds and strict KB presses as before)

6 alternating jumping lunges (knees must lightly tap ground, full jump)

Rest 2 min 

200m farmers walk 

24/16

15 January: Minute Maxes!

4 Rounds for Reps:
1 min Wall Balls
1 min lateral jumps (12 inch)
1 min KB Snatch (24kg/16kg)

14 January: Double or Nothing

100 Doubles
50 HPC (135/95)
100 Doubles