December 2012

Test: 20 Minutes to find 1 RM Clean and Jerk Then……. AMRAP 3 Minutes 3 Cleans @ 75% (any kind of clean from the ground)... Read More

Choose “Cindy” or “Mary” 5min AMRAP – Cindy= 5 pull-ups 10 push-ups and 15 squats / Mary= 5 HSPU’s 10 one-legged squats 15 pull-ups rest... Read More

2:00mins of Wall Ball 20/14 then right into: 3 x (Front Squat +  R Leg Box Step Ups in Front Squat position + Front Squat... Read More

“Diannie” (Diane meets Annie CFWC style) 50 Double Unders 9 Deadlift 9 Hand Stand Pushups 50 Situps 40 Double Unders 9 Deadlift 9 Hand Stand... Read More

Snatch: 15 min to establish a 1RM Then… 12 Min Partner Ladder (3-6-9-12-15….) Power Snatch, 75/55 Burpee *Each partner will  complete 3 power snatches &... Read More

Split Jerk 2-2-2-2-2 Then: 15 Min Amrap 9 Push Press (115/85) 12 Box Jump (24/20) 15 Kettle Bell Swing (53/36) Strength Class Push Press 2-2-2... Read More

EMOM for 7 Min Squat Clean + HSC (low) + HSC (high) + Push Jerk, heavy Then… 3 Rounds: 7 Hang Squat Cleans, 155/115 14... Read More

Deadlift 5-5-5 Then….. 400m Run 20 Deadlifts 225/155 400m Run 20 KB Swings 70/53 400m Run 20 Chest to Bar Pullups 400m Run 20 Toes... Read More

Tabatta Banded Sprints (for 20 seconds one person sprints while other person holds them back with a resistance band. Switch during the 10 sec rest... Read More

11am Endurance WOD 100 Hollow Body Rocks for Time Then…. 7 Rounds 3 Thrusters 155/115 5 Strict Pullups Cash Out: 50 Hand Stand Push Ups