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WOD

121418 – Stingray

December 14, 2018
121418 - Stingray
Warm-up
Pedal 2 Minutes
3 Sets With Empty Barbell
4 RDL
4 Hang Squat Cleans
4 Shoulder To Overhead
Weightlifting
Push Jerk (10 EMOM 3 reps @80%)
Metcon
Metcon (AMRAP - Reps)
AMRAP 12 - Ascending Ladder
3 Deadlifts
3 Hang Squat Cleans
3 Shoulder To Overhead
6 Deadlifts
6 Hang Squat Cleans
6 Shoulder To Overhead
9
..
Barbell load - (135/95)

121318 – Santa’s Wish List

December 13, 2018
121318 - Santa’s Wish List
Warm-up
300/200M Row
Then
3 Rounds
5 KB Goblet Squats
5 KB Russian Swings
5 KB SDHP
5 Push Ups
Metcon
Metcon (Time)
For Time
1200M Row
30 Goblet Squats (53/35)
15 Ring Dips
30 Russian KB Swings (53/35)
15 Ring Dips
30 KB SDHP (53/35)
120 Double Unders
*RX+ (70/53)

121218 – Graceful

December 12, 2018
121218 - Graceful
Warm-up
3 Rounds
150M Run
3 Inch Worms
6 Barbell Hang C&J
Weightlifting
Clean and Jerk (10 EMOM 1 rep adding weight each round as needed)
Metcon
Metcon (AMRAP - Reps)
3 x 4:00 Rounds / 2:00 Rest
Buy In:
400M Run
10 Bar Lateral Burpees
Max Clean and Jerks In Remaining Time (135/95)
*score is total clean and jerks

121118 – Cindy But Better – Mary

December 11, 2018
121118 - Cindy But Better - Mary
Warm-up
Pedal 2 Minutes
2 Rounds
2 Wall Walks
10 Air Squats
5 Ring Rows
Weightlifting
Front Squat (15 Minutes to complete 3 sets of 10 AHAP)
Must be same weight for all 3 sets
Metcon
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

121018 – Christmas Party Shake Out

December 10, 2018
121018 - Christmas Party Shake Out
Warm-up
3 Rounds
8 Box Step Ups
8 Light DB Snatch
10 DU Or 20 Singles
Metcon
Metcon (AMRAP - Reps)
3 Sets - 1 Minute On/ 1 Off
1 Min Burpee Box Jumps
1 Min Rest
1 Min DB Snatch
1 Min Rest
1 Min Double Unders
1 Min Rest
*score is total reps
Metcon
Metcon (AMRAP - Reps)
2 Minute ME Cal Bike

Party Time 120818

December 8, 2018
Party Time 120818
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

120718 – Freakin Friday!

December 7, 2018
120718 - Freakin Friday!
Warm-up
Pedal 2 Minutes
2 Sets - Use Empty Barbell
5 Ring Rows
5 Hang Muscle Snatch
5 Overhead Squats
Weightlifting
Snatch (10 EMOM 1 snatch + 1 OHS add weight as needed)
Metcon
Metcon (Time)
For Time
3 Rounds -
6 Squat Snatch (95/65)
6 Chest To Bar Pull Ups
Then
3 Rounds -
12 Thrusters (95/65)
12 Toes To Bar

1200618 – Cardioh Ho Ho

December 6, 2018
1200618 - Cardioh Ho Ho
Warm-up
1 Round
400M Run
400M Row
Metcon
Metcon (AMRAP - Reps)
AMRAP 30 - Partner WOD
Row As Many Calories as Possibe
Partner 1 Rows
Partner 2 Runs 400 Meters
Switch As Needed When Partner 2 Returns

120518 – Project Gingerbread House

December 5, 2018
120518 - Project Gingerbread House
Warm-up
3 Rounds
7/5 Cal Bike
7 Empty Bar Hang Cleans
7 Burpees
Weightlifting
Bench Press (15 minutes to complete 5 sets of 2 @ 85%)
Metcon
Metcon (AMRAP - Reps)
3 x 3:00 Rounds / 3:00 Rest
20/15 Cal Bike
10 Power Cleans (155/105)
Max Bar Facing Burpees In Remaining Time
*score is total bar facing burpees

120418 – A Chippa For The Winta

December 4, 2018
120418 - A Chippa For The Winta
Warm-up
3 Sets
150M Run
8 Hand Release Push Ups
8 Box Step Ups
Metcon
GHD Situps (1 minute ME)
Metcon
Metcon (Time)
400M Run
25 Box Jumps (24/20)
15 HSPU
100 Double Unders
15 HSPU
25 Box Jumps
400M Run

120318 – Monday FUNday

December 3, 2018
120318 - Monday FUNday
Warm-up
Pedal 2 Minutes
3 Sets
5 Empty Bar Hang Snatch
10 Air Squats
Weightlifting
Back Squat (15 Minutes to complete 4 sets 8 @ +/- 60%)
Deload week
Metcon
Metcon (AMRAP - Rounds and Reps)
Amrap 12
8 Power Snatch (95/65)
16 Wall Ball Shots (20/14)

Freedom Sauce

December 1, 2018
Freedom Sauce
Metcon
Metcon (AMRAP - Reps)
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

113018 – DOUBLE FRIYAY!!!

November 30, 2018
113018 - DOUBLE FRIYAY!!!
Warm-up
Easy 10 Kcal on the Bike
THEN
3 Rounds
5 Empty Bar Russian Deadlifts
5 Ring Rows
5 Burpees
THEN
Work up to 75% Deadlift
Weightlifting
Deadlift (10 EMOM 2 reps @ 75%)
Metcon
Metcon (Time)
5 Rounds
10 Deadlifts (225/155)
10 Bar Facing Burpees
10 Pull Ups

112918 – So Out Of Breath

November 29, 2018
112918 - So Out Of Breath
Warm-up
3 Rounds
10 Air Squats
5 Empty Bar Strict Press
Weightlifting
Shoulder Press (15 Minutes to establish 1RM )
**strict press**
Metcon
Metcon (Time)
3 Rounds
400m Run
30 Thrusters (45/35)

112818 – Cindy

November 28, 2018
112818 - Cindy
Warm-up
Pedal 2-3 minutes
Then,
4 Rounds
20 Jumping Jacks
5 Inch Worms
Then,
5 Rounds
2 Pull Ups/Ring Rows
3 Push Ups
4 Squats
Metcon
Metcon (AMRAP - Reps)
TABATA
Hollow Body
Superman Arch
Metcon (AMRAP - Reps)
TABATA
Hollow Body
Superman Arch
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

112718 – How’s Your Core Dude

November 27, 2018
112718 - How's Your Core Dude
Warm-up
3 Rounds
15 Jumping Jacks
5 Sit Ups
5 Empty Bar Front Squats
THEN
Work up to 85+% Front Squats
Weightlifting
Front Squat (8 EMOM 1 rep @ 85+%)
Metcon
Metcon (Time)
30/20 Kcal Bike Buy In
THEN
50 Sit Ups
40 Russian KB Swings (70/53)
50 Push Ups
40 Russian KB Swings (70/53)

112618 – So Fast

November 26, 2018
112618 - So Fast
Warm-up
2-3 Minutes on the Bike
THEN
3 Rounds
5 Empty Bar Hang Power Cleans
5 Push Ups
5 Hanging Knee Raises
Weightlifting
Power Clean (10 EMOM 1 rep *adding weight as needed)
Metcon (AMRAP - Rounds and Reps)
3 Rounds
3 AMRAP
5 Toes - 2 - Bar
4 Ring Dips
3 Power Clean (185/115)
3 Minute Rest
* Pick Up Where You Left Off
Metcon

Hateful Eight

November 24, 2018
Hateful Eight
Metcon
Hateful Eight (Time)
8 Rounds
8 Push Ups
8 GHD
8 Squats
8 Pull Ups
8 Deadlift (95/65)
8 Hang Clean (95/65)
8 STOH (95/65)
8 Kcal Row

112318 – I’m SOOOOO Full!

November 23, 2018
112318 - I'm SOOOOO Full!
Metcon
Metcon (Time)
100m Row Buy In
THEN
21-15-9
D-Bell Snatches (50/35)
Handstand Push Ups

112118 – Save Me Some Leftovers

November 21, 2018
112118 - Save Me Some Leftovers
Metcon
Metcon (AMRAP - Rounds and Reps)
10 AMRAP
50 Double Unders
10 Toes-2-Bar

112018 – Gobble Gobble

November 20, 2018
112018 - Gobble Gobble
Warm-up
3 Rounds
5 Empty Bar Hang Cleans
5 Empty Bar STOH
5 Wall Balls
Weightlifting
Clean and Jerk (10 EMOM 2 reps @85%)
Metcon
Metcon (Time)
5 Rounds
15 Wall Balls (20/14)
15 Power Cleans (95/65)

111918 – Make Room For Turkey

November 19, 2018
111918 - Make Room For Turkey
Warm-up
Deck of Cards
Heart - Squat
Diamond - Burpee
Club - Push Up
Spade - Sit Up
Weightlifting
Back Squat (8 EMOM 1 reps @ 90%)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
40 Sit Ups
20 Bar Facing Burpees
10 Front Squats (135/95)

Hey Buddy!! 111718

November 17, 2018
Hey Buddy!! 111718
Metcon
Metcon (AMRAP - Rounds and Reps)
20 AMRAP
With a partner
A. Performs 200m farmers carry (53's/35's)
B. Max rounds of
5 Power snatch (135/95)
10 Toes to bar
15 Lat bar burpees
* score is rounds and reps

This Looks Fun 111618

November 16, 2018
This Looks Fun 111618
Warm-up
4 Rounds
20 Jumping jacks
10 EB RDL
10 Lunges
5 EB press
Weightlifting
Bench Press (15 Minutes to complete 5 sets of 5 @75%)
Metcon
Metcon (Time)
1600m Bike
60 Deadlift (115/75)
800m Row
40 OH Lunge (115/75)
400m Run
20 STOH (115/75)
*25 min cap

Gymnasty 111518

November 15, 2018
Gymnasty 111518
Warm-up
Pedal 2-3 minutes
Then 3 rounds
5 Ring rows
5 Hanging knee raise
10 Box step ups
Metcon
Metcon (AMRAP - Reps)
30 sec ME GHD sit up
30 sec rest
30 sec ME cal bike
Metcon
Metcon (AMRAP - Rounds and Reps)
20 AMRAP
5 C2B pull ups
10 Push Ups
15 Box jump overs (24/20)

Almost Rest Day 111418

November 14, 2018
Almost Rest Day 111418
Warm-up
Pedal 2-3 minutes,
Then 3 rounds
20 SU or DU
10 EB Front Squats
5 Sit Ups
Weightlifting
Front Squat (Every 2:00 X 5 rounds, 5 reps @75% each round)
Metcon
Metcon (Time)
3 Rounds
100 DU (200 SU scale)
50 Sit ups
25 Wall Balls (20/14)
*20 Minute cap

3’s Company 111318

November 13, 2018
3's Company 111318
Warm-up
3 Rounds
12 Lunges
10 EB Hang Cleans
8 EB STOH
6 EB Front Squats
Metcon
Metcon (Time)
"Grace" *10 Min Cap
30 Clean & Jerks (135/95)
"Fran" *10 Min Cap
21-15-9
Thrusters (95/65)
Pull Ups
"Diane" *10 Min Cap
21-15-9
Deadlift (225/155)
HSPU
** 5 Minute rest between each

Row, Row, Row 111218

November 12, 2018
Row, Row, Row 111218
Warm-up
3 Rounds
100m Row
10 Air Squats
5 Inch Worms
Metcon
Metcon (Time)
1500m Row
Metcon
1000m Row (Time)
Max Effort 1000m Row
Metcon
500m Row (Time)
Max Effort 500m Row

Veteran’s Weekend 111018

November 10, 2018
Veteran's Weekend 111018
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Cafe Latte 110918

November 9, 2018
Cafe Latte 110918
Warm-up
4 Rounds
20 Jumping Jacks
14 Box Step Ups
8 EB Hang Snatches
Weightlifting
Power Snatch (10 EMOM 2 reps @ 80%)
Metcon
Metcon (Time)
5 Rounds
5 Power Snatch (135/95)
10 Box Jumps (24/20)
30 DU
*15 Minute Cap