WOD 1/31/13

WOD: Last of 2013!

12 min AMRAP

3, 6, 9, 12...

SDLHP (53)

KB Swings (53)

Burpees

Finish with class!

Tiring year.

WOD 12/26/13

WOD: Joseph (Nate's Choice)

3 Rounds for Time:

5 Front Squats (95/16)

15 Pull-Ups

5 Deadlifts (135/30)

10 Toes to Bar (/30sec plank)

5 Jerk Press (95/16)

15 HR Push-Ups

400m Run

Finished the workout in the dark!

WOD 12/24/13

WOD: 12 Days of Christmas

*Complete the same way you'd sing the song*

1. Burpee

2. TGU (1 each side) (40)

3. 30ft Bear Crawl

4. Wall ball (20)

5. KB Swings (50)

6. Box Jumps (24)

7. Push Press (95)

8. Hang Cleans (95) 

9. Double Unders

10. Jumping Lunges (each leg)

11. Push-ups

12. Pull-ups

Alt:
1. Burpee
2(0 second) plank
3. Single Leg Deadlifts
4. Bicep Curls (8)
5. Squats (16)
6(0 ft) Carry (16)
7. OH Press (8)
8(0 ft) Jog
9. Side Lunges
10. Lunges
11. Push-ups
12. TRX Rows

Bonus WOD: 12/21/13

WOD B from Thursday 

The First Lady of POC (KW) makes her grand entrance along with the newest member (GW)

WOD B

3 rds for time

50 push-ups

50 sit-ups

50 squats

Alt:

3 rds for time

25 push-ups

25 TRX rows

25 squats

WOD 12/19/13

WOD: Choose your own adventure

_______________________________________________

A: Bear Complex

5 Rounds of 7 Reps (for max wt)

1 Rep =

Power clean

Front squat

OH press

Back squat

OH press

* attempt to progress weight each set maxing at set 5
** bar cannot be put down until all 7 reps are completed

_________________________________________________

B: Body weight option

3 Rounds for time:

50 Pushups

50 Situps

50 Squats

__________________________________________________

WOD 12/17/13

WOD: "Loredo the Snowman"

6 rounds for time:

24 Squats

24 Pushups

24 Lunges

24 Situps

Jump rope 90 seconds

WOD 12/12/13

WOD: In the swing of winter

5 Rounds for time:

15 KB Swings (70)

30 Double Unders

Run 400m

WOD 12/10/13

WOD: XFT RiverNorth re-run

21, 18, 15, 12, 9, 6, 3

Pull-ups

HR Push-ups

50 ft Lungewalk

WOD 12/5/13

WOD: 30 Dozen

30 reps of each:

Lunges

HR Pushups

Situps

Box Jumps (24)

Pullups

Air Squats

Spider Pushups

Plyolunges

Burpees

Russian Twists

Frog Jump

SDLHP (40)

WOD 12/3/13

WOD: "Mister"

5 rounds:

5 pull-ups

5 overhead press (135)

5 front squats (135)

5 burpees

5 box jumps

6 overhead lunge walk (25)

Thanksgiving WOD

WOD: GV Turkey Trot 5k