“Karen” – Wednesday 12/30

WOD:For Time:150 Wall Ball Shots (20/14#) Rest for 5 min: 10 min AMRAP:10 situps10 burpees20 Russian Twist (25/10#plate) LEVEL 2 -For Time:150 Wall Ball Shots (14/10#)LEVEL 1 -For Time:120 Wall Ball Thrusters (10/8#)

“EggNog” – Monday 12/28

WODFor Time:100 Double Unders50 Calorie Row8 wall walks50 GHD Sit-ups / weighted sit ups100 Double Unders50 DB Swings (50/35#)8 Wall Walks50 DB Push Press Use a single DB for swings and push press. Split reps between arms as needed.*sub 100′ Handstand walk (if...

Eggnog Hangover

Partner workoutAMRAP 30500/400m row (or 30/24 cal bike)100x back squat (barbell only) 50x burpees over barbell100x double-unders (150x single-unders) 50x barbell rollouts  Individual workoutAMRAP 20250/200m row (15/12 cal bike)50x back squat (barbell...

“The Grinch” – Thursday 12/24

12 Dayzzzz.. PARTNER WOD! 1.Thruster Power CleanDeadLiftBurpeesPull-upsKettleBell SwingsWall BallsGround to Overhead with PlateWeighted Sit-upsAlt. Dumbell SnatchLateral BurpeesRow/ Bike *This works just like 12 Days of Christmas WOD, *you go I go* /double the...

“12 Dayzzz” – Wednesday 12/23

12 Days of Christmas! 1 Burpee Over DB2 Devil’s Press3 DB Push Press4 DB Front Squats5 DB Hang Power Cleans6 DB Deadlifts7 Toes to Bar8 Pull Ups9 Cal Row10 Box Jumps11 X 11 Dubs12 DB Burpee Box Step Overs (24/20) -Perform 1 Burpee over DB-then 2 Devils Press, 1...

“Onyx” – Tuesday 12/22

Warm Up:muscle cleansT2B Progressionsmoon to sky WODAlternating EMOM 15:1) 3 Squat Cleans2) :45 Strict Ring Dips3) :45 Toes-to-Bar Retest 9/25/20LEVEL 2 -Alternating EMOM 15:1) 3 Squat Cleans2) :45 Jumping Ring Dips3) :45 Knees-to-ArmpitsLEVEL 1 -Alternating EMOM...

“Gingerbread” – Monday 12/21

WOD:For Time:1000/800m Row40 Step-ups (30/24″)750/600m Row30 Box Jumps Overs500/400m Row20 Step-ups300/225m Row10 Box Jump Overs Compare with 8/5/20Athletes may use hands to assist with box jump overs and step-ups.LEVEL 2 -For Time:750/600m Row40 Step-ups...

“Jason” – Thursday 12/17

Warm Up:Warm-up AMRAP 5:6 [Scorpion Stretch]8 [Bootstrappers]6 Single Arm Ring Rows4 [Scap Pull-up] WODFor Time:100 Air Squats5 Muscle-ups75 Air Squats10 Muscle-ups50 Air Squats15 Muscle-ups25 Air Squats20 Muscle-ups 25:00 Time CapRetest 9/14/20LEVEL 2 -For Time:100...

“Heavy Day” – Wednesday 12/16

Warm Up:AMRAP 5:5 Single Arm Ring Rows / arm5 Single Leg KB/DB Deadlifts / leg50′ [Elbow to Instep]50′ [Hamstring Scoop Stretch] RX -Deadlift5-5-5-4-4-4-3-3-3Retest 6/22/20LEVEL 2 -Deadlift5-5-5-4-4-4-3-3-3LEVEL 1 -Deadlift10-10-10-8-8-8-6-6-6