• 12/15 WOD:
  • A. Deadlifts 3-3-3-3-3 B. 100 WallBall Shots 50 Du’s 25 Pullups 10 Pushups

  • December 14, 2011
  • 12/14 WOD:
  • A. Weighted Pullups -work up to 3 Rep Max B. Run 400m 35 Burpees 35 Thrusters 95/65# 35 T2B 35 Cleans 95/65# 35 WallBalls 35 DU’s Run 400m  

  • December 13, 2011
  • 12/13 WOD:
  • A. Row 500m for time B. Accumulate 1m in a L-Sit C. 30 Power Cleans. Go Heavy! D. 3 Rounds of 20 Box Jumps 30/24″ 20 KBS 53/35#

  • December 12, 2011
  • 12/12 WOD:
  • A. Push Jerks 3-3-3-3-3 B. 4 Rounds for time of 100m Farmers Carry 10 Full Release Pushups 10 Wallball Shot Situps

  • December 11, 2011
  • 12/9 WOD:
  • A. Front Squat Find your 5 Rep Max B. Work on Muscle Up. If you can not Do a Muscle up work on your false grip C. Complete a 6m Amrap of the following. rest 2m and complete another 6m 6 Supine rows 6 SDLHP KB 70/53# 6 Burpees

  • December 8, 2011
  • 12/8 WOD:
  • A. Power Snatch 5-5-5   B. 400m Sprint for time (Run Yo Pants OFF!)   C. 12m AMRAP of 10 Deadlifts 10 Pistols 10 T2B

  • December 7, 2011
  • 12/7 WOD:
  • A. Row 1k B. 3 Rounds for time 20 Wallball Shots 20 Ring Dips 20 KBS  53/35#

  • December 6, 2011
  • 12/6 WOD: “Barbs Dream”
  • A. Warmup-50 KBS (Pick Weight) B. Push Press 5-5-5 C. 15m AMRAP of 20 DU’s 10 Pullups  

  • December 5, 2011
  • 12/5 WOD: “FroSqurpees”
  • A. 10 minutes to work up to a heavy clean B. 10-1 reps of Front Squats 115/80 Burpees   Post Time in Comments:

  • December 4, 2011