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December, 2012  // Posts published in December, 2012

31 Dec WODs | Comments

Monday, December 31

4 rounds for time of:

  • Run, 400 m
  • 15 Pull-ups
  • 15 Push Press, 135/95 lbs

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28 Dec WODs | Comments

Friday, December 28

"Karen" for Time

  • 150 Wall Ball Shots (20#/16#)
5 Minute AMRAP
  • 20 Singles
  • 10 Mountain Climbers
  • 5 Over Box Jumps (24/20)

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27 Dec WODs | Comments

Thursday, December 27

Holly's Birthday WOD for Time:

  • Run, 400 m
  • 41 Handstand Push Ups
  • 41 Sit-up (medicine ball)s, 20/16 lbs
  • 41 Pull-ups
  • Run, 400 m

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21 Dec WODs | Comments

Friday, December 21

Max Rounds in 3 min, 5 Rounds, 1 Minute rest between rounds

  • 3 Power Clean (135#/95#)
  • 6 Push Up
  • 9 Knees to Elbow

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20 Dec WODs | Comments

Thursday, December 20

3 Rounds for Time

  • 15 Overhead Squat (95#/65#)
  • 15 Bar Facing Burpee

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19 Dec WODs | Comments

Wednesday, December 19

For Time

  • Row, 1000 m
  • 20 Clean & Jerks, 155/105 lbs
  • 30 Parallette Push-ups
  • 40 Russian Twists, 53/35 lbs
  • 30 Burpee Broad Jumps
  • 20 Kettlebell Renegade Rows, 35/26 lbs
  • Run, 400 m

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18 Dec WODs | Comments

Tuesday, December 18

Strength

  • Deadlift 5 x 5 (70% of 1 Rep Max)
12 Minute AMRAP
  • 30 Double Unders
  • 15 Power Snatch (75#/45#)
 

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17 Dec WODs | Comments

Monday, December 17

3 Rounds for Time

  • 400m Run
  • 21 Kettlebell Swings (53#/35#)
  • 12 Toes to Bar

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14 Dec WODs | Comments

Friday, December 14

Tabata Time - 4 Rounds

  • Abmat Sit Ups
  • Push Ups
  • Squats
  • Burpees
  • Pull Ups
  • Double Unders
  • Singles
  • Power Cleans (95#/65#)
  • Wall Ball Shots (20#/16#)
  • Ring Dips
  • Curls (55#/45#)
  • Push Press (65#/55#)
*Select 4 movements from the above list.

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13 Dec WODs | Comments

Thursday, December 13

3 Rounds for Time

  • 800m Run
  • 50 Wall Ball Shots (20#/16#)

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