12/7/22

Black/Blue/Grey WOD

“Damned If You Do

For Time:
3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3
Deadlifts (255/165) (205/135) (155/105) (115/75) (75/45)
Bar-Facing Burpees, 2 Foot Jump 2 Foot Landing (Step over the Bar)

 December “Cool” Board

***Make some goals for yourself for December

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12/6/22

Black/Blue/Grey WOD

“And Everything Nice

For Time:
20/15 Calorie Assault Runner
50 KB Swings (53/35)
30/25 Calorie SkiErg
50 GHD Sit-Ups
40/35 Calorie Bike
50 Box Jumps (24/20)
50/45 Calorie Row
50/35 Hand Release Push Ups

 December “Cool” Board

***Make some goals for yourself for December

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12/5/22

Every 3 Minutes Complete 4 Back Squats for 6 Sets
*Please share the racks

Then……

Black/Blue/Grey WOD

“Sugar & Spice

For Time:
21 – 18 – 15 – 12 – 9 – 6 – 3
WallBalls, girls to 9′ (20/14) (14/10) (10/6)
Pull-Ups (with Bands) (Ring Rows)
*15 Minute Time Cap, or Finish it

 December “Cool” Board

***Make some goals for yourself for December

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12/2/22

Black/Blue/Grey WOD

Hangman

As Many Reps Possible in 12 Minutes of:
1 Thruster (135/85) (115/75) (95/65) (65/45)
2 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
2 Thrusters
4 TTB
3 Thrusters
6 TTB
4 Thrusters
8 TTB
Continue Patter up as high as you can

 December “Cool” Board

***Make some goals for yourself for December

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11/31/22

Black/Blue/Grey WOD

Captain Insano

As Many Rounds As Possible in 20 Minutes of:
5 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)
10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
15 Pistols, Alternating (Assisted) (Goblet Squats)
*Every 5:00 (including 0:00) you must perform 6 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)

 November “Cool” Board

***Make some goals for yourself for November

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11/29/22

Muscle Clean 1 – 1 – 1 – 1 – 1
Power Clean 1 – 1 – 1 – 1 – 1
Squat Clean 1 – 1 – 1 – 1 – 1

Then…..

Black/Blue/Grey WOD

Windshield Wipers

For Time:
50/35 Calorie SkiErg

 November “Cool” Board

***Make some goals for yourself for November

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11/28/22

Black/Blue/Grey WOD

The Ghost

6 Rounds of:
1 Minute of Rowing/Biking (Alternating Rounds) for Calories
1 Minute of Burpees
1 Minute of Double-Unders (Singles)
1 Minute of REST

*NOT just for a Total Score, keep track of each of the 3 movements as a separate score

 November “Cool” Board

***Make some goals for yourself for November

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11/23/22

Every 3 Minutes Complete 7 Bench Press for 5 Sets
*Please share the Benches

Then…..

Black/Blue/Grey WOD

Turducken

For Time:
30/20 Calorie Bike
Then
3 Rounds of:
10/7 Strict Pull-Ups (Strict with Bands) (Ring Rows)
20m Handstand Walk (20 HS Marches) (20 Sec HS Hold) (20 Marches, Feet on Box) (40m Bear Crawl)
40m Walking Lunges
Then
30/20 Calorie Bike

 November “Cool” Board

***Make some goals for yourself for November

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