Monthly Archives: December 2012

12/17/12 WOD

26 Minute AMRAP 26 Plate Squats 45/35# 26 Chest 2 Overhead 45/35# 26 Situps 26 Clapping Pushups 26 OH Lunges (L/R=2) 26 Step ups with plate 45/35# (L/R = 2) Score is total number of reps

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12/14/2012 WOD

Partner Workout 1 Works, 1 rests 1000 M Row 20 Strict Pullups 40 Burpees 60 Kettlebell Swings 55/35# 80 Box Jumps 24/18″ 100 Mountain Climbers (L/R =1) 1000 M Row

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12/13/2012 WOD

Deadlifts 12 @ 50% of 3 rep max 9 @ 60% of 3 rep max 7 @ 70% of 3 rep max 5 @ 80% of 3 rep max 3 @ 100% of 3 rep max (did 3 rep max … Continue reading

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12/12/12 WOD

For Completion (no clock week) 50 Situps 5 Pushballs 20/14# @ 10’/9′ 250 Row (Arms Only) 40 Situps 10 Pushballs 250 Row (Legs Only) 30 Situps 15 Pushballs 250 M Row (Arms Only) 20 Situps 20 Pushbalss 250 M Row … Continue reading

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CGS WOD

Seen this yesterday when I was at the school picking my son up from open gym. Mr. Cox’s gym class. Awesome!!! Gotta love the burpees!!!

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12/11/2012 WOD

Max Clean and Jerk 3-2-2-1-1 For Completion (No Clock Week) Clean and Jerk 135/95# 10-9-8-7-6-5-4-3-2-1 Box Jumps 24″/18″ 1-2-3-4-5-6-7-8-9-10 Round 1 – 10 Clean and Jerks, 1 Box Jump Round 2 – 9 Clean and Jerks, 2 Box Jumps etc.

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12/10/12 WOD

Skill: Air Squats For Completion: (No Clock Week) 250 Double Unders (singles x 4) Every time you stop to rest or fail, complete 5 Air Squats

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