WOD 01/22/14

15min AMRAP:

15 clapping push ups
20 walking lunges
400m run

in this workout you are going to do these moves in this order as many times through as possible in 15 minutes. if you get through these moves 6 times plus all 15 of the clapping push ups in to the 7th round your score will be 6 rounds + 15 reps.

WOD 01/20/14

5rds for time:

1min plank hold
2 burpees
30sec hollow body hold
4 pistols
5 push up

in this workout you are going to do these moves in this order 5 times through as fast as possible. You must actively be in the hold for the full hold time. if you make it 30sec in the plank hold but then take a break when you start to hold again you will have 30sec more. 

WOD 01/15/14

14min EMOM

odd min: 7 burpee broad jump
even: 25 sit ups

In this workout you are going to do a 14min emom(every minute on the minute). on the odd minutes you will have 60 seconds to complete 7 burpee broad jumps and on the even minutes 25 sit ups. The way you will score it is every time you complete the reps in the minute that counts as round. If i complete 10 rounds my score will be 10/14 rounds.

burpee broad jumphttp://youtu.be/IU164dzHDMQ

WOD 01/10/14

For time:

50 burpees
50 jumping squats
50 push ups
50 hollow rocks
50 superman
50 lunges
then
100 jumping jacks

in this workout you are going to do these movements in this order as fast as you can for time.

WOD 12/30/13

20 min emom

20 squats

In this workout you are going to do 20 squats every minute on the minute for 20 min. The way that you will score this workout is every minute that you complete all 20 squats before the minute ends equals 1 round. So if you have two minutes that you couldnt complete all 20 squats in the 60sec you score will be 18/20 rounds.

*bonus=If you complete every round up to the 19th minute on the 20th minute you will go for max reps of squats as possible in the last 60sec. your score will be 20 rounds + however many total squats completed.

WOD 12/23/13

The 12 Days of Christmas

For time:

1 Burpee
2 forward rolls
3 v-ups
4 high jumps
5 chair dips
6 squats
7 sit ups
8 lunges
9 supermans
10 push ups
11 jumping jacks
12 mountain climbers

In this workout you are going to do these movements just like the song.
*exp
1
2,1
3,2,1
4,3,2,1
….
12,11,10,9,8,7,6,5,4,3,2,1 done