31 Dec 12 Happy New Year WOD

Complete the year for time!!!

200m Run
31 KB SDHP 24/16
28 Pullups
31 KB Swings
30 Burpees
200m Run
31 Hang Power Snatch 75/55
30 K2E
31 Wall balls 20/14
31 Pushups
200m Run
30 Power Clean and Jerk 75/55
31 T2B
30 Box Jumps 24/20
31 HSPUs
200m Run

Happy New Year!!!

29 Dec 12 Triplet

15 Min for 1 RM Snatch Grip Deadlift

Then

3 RFT

15 Box Jumps 24/20
12 Push Press  115/75
2 Rope Climbs

28 Dec 12 Lynne

5 Rounds Max Effort

Body Weight Bench Press

Pullups

27 DEC 12 Hopper Deck

1 Person Draws a Card the rest kill the WOD

Each WOD is different

JT

Last Ascent

and

Randy

26 DEC 12 Games WOD

Games WOD 11.4 10 min AMRAP 60 Bar-facing burpees 30 Overhead squat 120/90  10 Muscle-ups

After 10 minutes complete record athlete's progress.  Athlete completes round untimed if under 1 round.

 

24 Dec 12 The 12 Days of Christmas

12 Days of Christmas done like the song on the first day 1 Power snatch, 2nd day 1 Power snatch and 2 ring dips....Ends with 12 Thrusters...

1 Power Snatch 95/65
2 Ring Dips
3 Burpees
4 Pullups
5 Toes to Bar
6 Push ups
7 Air Squats
8 Lunges (4 ea leg)
9 Box Jumps (24/20)
10 Wall Balls (20/14)
11 KB Swings (24/16)
12 Thrusters (95/65)

 

22 Dec 12 3 Christmas WODs

8:30 WOD, cause Luc is a Dork and ran out of time
5 RFT
200m sled drag 90/45
15 Wall Balls

10:30 Group WOD
5 RFT
200m sled drag 90/45
15 Wall Balls
1 Rope Climb

10:30 Sucker Bet for the BCCF Fantasy Football League

5km Run
Then
Fran
21-15-9
Thrusters 95/65
Pull-ups

 

21 DEC 12 Games WOD 11.6 They are coming!!!

WOD 11.6
7 min AMRAP of the
Thruster Ladder
Record Total reps for score

3 Thrusters 100/65
3 Chest to bar pullups
6 Thrusters
6 C2B
9-9, 12-12, 15-15.....

 

20 DEC 12 Outlaw WOD

2 min max KB Snatches 24/16
then
8 Min AMRAP
8 Lateral Box Jump
16 overhead lunges
then
2 min max KB Snatches 24/16

19 DEC 12 Annie

Annie

50-40-30-20-10
Double Unders and ab-mat situps

18 DEC 12 Kelley

5 RFT
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14

17 DEC 12 Deadlifts and Doubles

3 Rounds for time

10 Deadlifts 275/175
50 doubles

Rest 5 min

3 rounds max effort

Pull-ups

15 Dec 12 Whole bunch of outlaw and some running

4 x 400m runs

13 Dec 12 Karen

150 Wallballs for time 20/14

12 Dec 12 Amanda

9-7-5

Muscle ups
Squat snatch