1/20/21

Black/Blue/Grey WOD

“Sweep the Leg”
5 Rounds For Time of:
10 Burpee Box Jumps (30/24) (24/20) (20/12) (12/6)
20/15 Calorie Row
*REST 1 Minute After Each Round

December “Cool” Board

***Make some goals for yourself for December

– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk

– Josh D. – 105# Snatch
– Bud – 165# x 2 Strict Shoulder Press
– Logen – 165# Strict Shoulder Press
– Jeffrey – 1st Ring Muscle Up!
– Nick G. – 405# Deadlift

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1/19/21

Black/Blue/Grey WOD

“Johnny Lawrence”
As Many Rounds As Possible in 20 Minutes of:
8 x 20m Shuttle Run (can sub 200m Row or 400m Bike)
10 Deadlifts (275/185) (225/155) (185/125) (135/85) (95/65)
10 Bench Press (185/105) (155/85) (115/65) (95/55) (75/45)
*After each round take away 1 rep of Deadlift and Bench Press (10-10, 9-9, 8-8, 7-7, …)
*If you can complete all the way thru 1-1 then it is For Time
*PLEASE try to find 1 other person to share yours bars with

December “Cool” Board

***Make some goals for yourself for December

– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk

– Josh D. – 105# Snatch
– Bud – 165# x 2 Strict Shoulder Press
– Logen – 165# Strict Shoulder Press
– Jeffrey – 1st Ring Muscle Up!
– Nick G. – 405# Deadlift

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1/18/21

Every 2:30 Complete 4 Front Squat for 6 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

“Strike First – Strike Hard – No Mercy”
4 Rounds For Time of:
12 Power Snatches (95/65) (75/45) (45/35) (35/15)
4/3 Bar Muscle-Ups (6 Chest-to-Bar Pull-Ups) (6 Pull-Ups) (6 with Bands) (6 Ring Rows)

December “Cool” Board

***Make some goals for yourself for December

– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk

– Josh D. – 105# Snatch
– Bud – 165# x 2 Strict Shoulder Press
– Logen – 165# Strict Shoulder Press
– Jeffrey – 1st Ring Muscle Up!
– Nick G. – 405# Deadlift

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1/15/21

Work up to a 1 Rep Max Power Clean + Push Press

Then…..

Black/Blue/Grey WOD

“Wax On Wax Off”
As Many Rounds As Possible in 15 Minutes of:
10 Ring Rows, Feet on Box (Ring Rows, Feet on Floor)
10 Ring Dips (with Bands) (Hands on Box)
20 Weighted Step Ups, Hold KB in Goblet Position, 20″ Box (53/35) (35/26) (26/18) (No Weight)
40 Double Unders (20 DU’s) (80 Singles) (40 Singles)
*If you can complete 5 rounds, then it is For Time

December “Cool” Board

***Make some goals for yourself for December

– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk

– Josh D. – 105# Snatch
– Bud – 165# x 2 Strict Shoulder Press
– Logen – 165# Strict Shoulder Press
– Jeffrey – 1st Ring Muscle Up!
– Nick G. – 405# Deadlift

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1/13/21

Black/Blue/Grey WOD

“Daniel LaRusso”
For Time:
500/400m SkiErg
2 Minute REST
1500/1200m Row
4 Minute REST
4500/3600m Bike

December “Cool” Board

***Make some goals for yourself for December

– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk

– Josh D. – 105# Snatch
– Bud – 155# x 2 Strict Shoulder Press
– Logen – 165# Strict Shoulder Press

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1/12/21

Every 3 Minutes Complete 5 Strict Shoulder Press for 5 Sets
*No Racks

Then…..

Black/Blue/Grey WOD

“Cobra Kai”
As Many Rounds As Possible in 12 Minutes of:
1 Legless Rope Climb, Girls to 12′ (1 Rope Climb) (3 Progressions)
5 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
30′ Handstand Walk (15 HS Marches) (15 Second HS Hold) (15 Marches on Box) (60′ Bear Crawl)

December “Cool” Board

***Make some goals for yourself for December

– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk

– Josh D. – 105# Snatch

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1/11/21

Every 3 Minutes Complete 5 Overhead Squats for 5 Sets
*No Racks
*You can squat snatch your 1st rep

Then…..

Black/Blue/Grey WOD

“Task Tabata”
300 Reps For Time, following the pattern:

20 Seconds of Pull-Ups (with Bands) (Ring Rows)
10 Seconds of REST
20 Seconds of Push Ups (from Knees)
10 Seconds of REST
20 Seconds of Ab-Mat Sit Ups, no anchors
10 Seconds of REST
20 Seconds of Squats
10 Seconds of REST

*20 Minute Time Cap, or Finish it 🙂

December “Cool” Board

***Make some goals for yourself for December

– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk

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1/8/21

Every 2 Minutes Complete 3 Hang Power Snatches for 7 Sets

Then…..

Black/Blue/Grey WOD

“Ice”
7 Rounds For Time of:
5 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
7 KB Sumo Deadlift High Pull (70/53) (53/35) (35/26) (26/18)
9 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
11 WallBalls (20/14) (14/10) (10/6)

December “Cool” Board

***Make some goals for yourself for December

– Aaron – 1st Bar Muscle Up!
– Nick G. – Butterfly Pull Ups
– Riley – Butterfly Pull Ups
– Amanda – 131# Split Jerk

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