December 27th 2012 WOD

Snatch Complex
5 sets

WOD
2RFT
20 pull-ups
30 Back squats
20 Hang power cleans
30 Sit-ups
115#/75#

Scale as needed.

Train Hard Train SMART!

December 26th 2012 WOD

STRENGTH
Power Clean
3-3-3-3-3

WOD
21-18-15-12-9-6-3 
Plate GTO 45#/25#
5 Burpees + 20 Air Squats between rounds

Scale as needed.

Train Hard Train SMART!

December 24th 2012 WOD

"12 Days of Christmas "
(Just like the song)

95#/65#
1 Deadlift
2 Hang power cleans
3 Front squats
4 Presses
5 Back squats
6 Push presses
7 Thrusters
8 Squat cleans
9 Push jerks
10 Hang power snatches
11 Overhead squats
12 Sdlhp

Scale as needed.

Train Hard Train SMART!

Merry Christmas and Happy Holidays!!!

December 21st 2012 WOD

Thruster
5-5-5-5-5

WOD
Row 500M
50 Air Squats
Row 400M
40 AM Sit Ups
Row 300M
30 HR Push Ups

** If the world ends please note that classes will be canceled for the day.**
Train Hard Train Smart

Scale as needed.

December 20th 2012 WOD

20 Minutes to work up to a 1 RM Push Press

EMOTM 20 Minutes
Odd Minutes 3 HSPU/10 HRPU
Even Minutes 5 Deadlifts

Train Hard Train Smart

Scale as needed.

December 19th 2012 WOD

Hang Clean + 1 Front Squat 
2-2-2-2-2

WOD 
21-15-9

Pull Ups
Box Jump Burpees

Train Hard Train Smart

Scale as needed.

December 18th 2012 WOD

Skill 
Turkish Get Ups

WOD: Bear Complex
7 Times Thru
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Touch and go. No rest at the bottom or you start over…

Train Hard Train Smart

Scale as needed.

December 17th 2012 WOD

Back Squat
5-5-5-5-5

WOD
Tabata
Ball Slams 30/20
KB Swings 24/16
K2E
Lunges

Reminder there is no 8AM class.
Train Hard Train Smart

Scale as needed.

December 14th 2012 WOD

Cleans
2-2-2-2-2

WOD
Row 350M
21 KB Swings 24KG / 16KG
21 Burpees
21 KB Swings 24 KG / 16 KG
Row 350M

Train Hard Train Smart

Scale as needed!

December 13th 2012 WOD

Skill
Kipping
Pistols

WOD 14 Min AMRAP
4 Pistols (Peg Leg)
8 Pull Ups
12 AM Sit Ups

Train Hard Train Smart

Scale as needed.

December 12th 2012 WOD

Strength
Push Jerk - Split Jerk
2-2-2-2-2

WOD
10 Min EMOTM
Odd Minutes 5 T2B
Even Minutes 10 HRPU

--------------------------

500m Row **SPRINT**

Train Hard Train Smart

Scale as needed!

December 11th 2012 WOD

Skill
Ring Push Ups
Ring Holds

Ring Rows

WOD
In 8 Minutes complete:
21-15-9
Box Jumps 24"/20"
KB Swings 2 pood / 1.5 pood

In the remaining time complete as many Double Unders as possible.

Train Hard Train Smart

Scale as needed!

December 10th 2012 WOD

Front Squat
1-1-1-1-1

WOD
5 Min AMRAP
Row 250M
10 Burpees

Rest 2 Mins

5 Min AMRAP
10 Push Press 95#/65#
20 Wall Balls 20#/14#

Train Hard Train Smart

Scale as needed.

December 8th 2012 WOD

Partner workout, 50 reps of each movement

For time:

Burpees
Push press
Sit-ups
Front squat
Lateral jumps
Thrusters
Ball slams
Power Clean
Lunges
Back squat
KB swings
Deadlift
Sumo deadlift high pull

Scale as needed.

Train Hard Train SMART!

December 7th 2012 WOD

1 Power Snatch 2 OHS EMOTM 10 Minutes:

WOD

1 Min ME Row for cals
1 Min ME K2E
1 Min ME Push Ups
1 Min ME Burpees
Repeat


There will be a 30 second rest in between the rounds.

Train Hard Train Smart

Scale as needed.

December 6th 2012 WOD

Planks & Holds

WOD 8 Min AMRAP:

6 Chest to bar Pull Ups
10 Deadlifts 185#/ 115#

Train Hard Train Smart

Scale as needed.

December 5th 2012 WOD

Close Grip Bench Press
5x5

WOD 3
Row 350m
21-15-9
Slam Balls
AM sit ups
Row 350m

Train hard train smart.

Scale as needed.

December 4th 2012 WOD

3 ME Sets PU
3 ME Set Dips
3 ME Chin Ups

WOD
5 Rounds for time:
Run 250M
10 KB Swings 24 Kg /16 Kg
10 Box Jumps 24"/20"
10 T2B

Train Hard Train Smart

Scale as needed!

December 3rd 2012 WOD

Back Squat
1-1-1-1

WOD
Run 200M
10 HSPU
Run 500M
25 Burpees
Run 800M
50 Wall Balls 20#/14#

Train Hard Train Smart

Scale as needed!