20131112

9 & 10 am - 12 Days of Christmas v2
For time:
1 back squat
2 pull ups, 1 backsquat
3 tuck jumps, 2 pull ups, 1 backsquat (follow this rep scheme for the rest)
4 push press
5 wall balls
6 jumping lunges
7 supermans
8 burpees
9 situps
10 box jumps
11 push ups
12 kettlebell swings

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20131119

Three rounds of:
1 min each:
Sumo deadlift high pulls
Tuck jumps
Box jumps
Wall balls
Push press

1 minute of rest in between rounds.

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20131106

5x:

5 wall climbs (sub: 10 strict pushups or 20 knee pushups)

10 toes-to-bar

20 box jumps, 20” box

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20131031 9 & 10 am

For time:
5x
5 strict press
10 box jumps
15 squats

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20131010

9:30 a.m.

Find max front squat
Find max shoulder press
6 min AMRAP ladder: choose your favourite movement, your least favourite movement, and one movement you want to get really good at from the following list: pushups, pullups, burpees, squats, situps, kb swings box jumps, push press, handstand pushup and follow the 1-1-1-2-2-2-3-3-3-etc ladder progression for six minutes.

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20130308

Warmup: Standard warmup

Mike and Drew Knees to Elbows

Skill: Review deadlift

WOD: "Filthy 17":
17 Box Jumps 24/20
17 Pull-ups
17 Kettlebell Swings
17 Walking Lunges 25/35
17 Knees 2 Elbows
17 Push Presses 45/25      
17 Deadlifts 115/75
17 Wall Balls M 20/14
17 Burpees
17 Double-Unders/tuck jumps

Monique with a killer deadlift

Erin's walking lunge

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20130210

Warm-up: standard warm up; sub 3x3 negatives for pull-ups

Skill: Overhead squats

Workout:
#1 5 minute Bear Complex (starting from rack position) with 25# or 45# barbell
#2 5 minutes:
- 1 minute ovhs with dowel
- 1 minute burpees
- 1 minute jumping pull-ups
- 1 minute kb swings
- 1 minute box jumps

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20130204

Warm-up: Standard warm up: 3x 10-15 pullups (or 3x3 negatives), air squats, back extensions, GHD situps, dips on the paralettes, Samson stretch

Skill: review standards for wall ball, box jumps, T2B, KB swing

WOD:

Two 5-minute mini ladder WODs with one-minute break in between

• 1) KB swings, box jump, burpees
• 2) Wall ball, toes-to-bar, sprint

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