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WOD 12/31/19

Warm up For time: 31 Power cleans 95/135 31 wall balls 14/20 31 T2B 31 box jumps 24/30 31 KB swings 35/53 31 stationary gobblet lunge steps each leg35/53 31 Burpees

WOD 12/30/19

Warm up Strength: work back and forth between A&B A) Bench press 5-3-1-1-1 start @ 60% B) single arm DB row 5x8 each side tempo ( 2-0-2) 4rds for time 15 CF push-ups 12  close grip body weight Row Cals on bike 24/30 Rest 2 Mins

WOD 12/28/19

Warm up 5rds for time 400m Run 15 deadlifts 155/225 20 GHD SIT-UPS 15 lateral burpees

WOD 12/27/19

Warm up Strength: warm up Build to a 1RM thruster (10 mins) 4rds for time 16/20 cals in Row 15 pull-ups 10 thrusters 65/95

WOD 12/23/19

Warm up Strength: OHS (warm up ) 4x5 start @ 50% build up 16min AMRAP 6 push press 65/95 8 pull-ups 10 Box jumps 20/24 12 abmat sit-ups

WOD 12/21/19

Warm Up: 3 min Row -50ft Spider Lunge - 50ft Dino Walks - 15 Bootstrappers - 8 push to down dog (hold 6 sec down dog) - 10 scapular pulls - 10 kips - 10 knees to chest in rings Partner: 2k Row - Partner Runs 50ft lines at same time. Switch every 250m. Score is how many lines total. 12 Days of Christmas DBs - 35/55 and Box 20/24 25 min Time Cap 1 - DB Devil Press 2 - Jump Squats 3 - DB Renegade Row (each side) 4 - Box Jumps 5 - DB Push Press 6 - Jumping Lunges 7 - DB Front Squats 8 - Tricep Dips on Box 9 - DB Bent Over Rows 10 - DB Deadlifts 11 - DB Reverse Lunges (DB in front rack) 12 - Burpee Box Jumps

WOD 12/20/19

Warm up Strength: Front squats (warm up) 4x5 start @ 55% build For time: 12-1 Deadlifts 105/155 Bar facing burpees

WOD 12/19/19

Warm up Stability work: Turkish get ups 3x4 each side Strength: A) wide grip weighted strict pull-ups 5x5 B) Ring Strict dips 5x8 4rds for time Cals on bike 18/24 12 strict shoulder presses 65/95

WOD 12/18/19

Warm up Core: x3 20 alternating toe touches 14/20 25 sec side plank hold each side 15 hollow rocks 25 sec swimmers For time: 100 DU’s (scaled: 200 singles) 200ft of Weighted walking lunges 25/45 300ft farmer carry 40/70 200ft if weighted walking lunges 25/45 100 DU’s (scaled: 200 singles)

WOD 12/17/19

Warm up 1. Down and back x10 2. F&R skip 3. Lateral skip 4. 50ft lunge and twist 5. 50ft knee grabs 6. 12 pushups to side plank total 7. 15 bench dips( light range of motion) Strength: Bench press (warm up) 5x5 start @ 50% build up to heavy set of 5 reps 15 min AMRAP 12 cals on Rower 10 parallette pushups (scaled: CF pushups) 8 toes to bar (scaled: knees passed waist) * mobility with time remaining*

WOD 12/13/19

Warm up Strength complex (warm up to 75% then 6 sets ) 1 snatch high pull + 1 snatch 9min AMRAP 5 power snatches 65/95 2 Rope climbs

WOD 12/12/19

Warm up Olivia’s 3rd Birthday WOD 12-12- 2016 Complete 2016m Row 12rds for time 12 Air squats 12 abmat situps 12 CF pushups

WOD 12/11/19

Warm up 21 Min EMOM Min 1: 6 deadlifts 225/315(scale: 70% of Your 1RM) Min 2: 40DU’s (scale: work on DU’s for 45secs or do 60 singles) Min 3: Run (5) 80ft lines

WOD 12/10/19

Warm up Strength: A) band resisted ring pushups 4x10 B) DB skull crushers 4x12 11min AMRAP 5 Pull ups 5 box jumps 24/30 5 hang DB snatches each arm 35/55

WOD 12/9/19

Warm up Strength: Front squat warm up then 4x3 start @ 65% build up for time 60 cal Row 50 Thrusters 55/75 40  GHD sit-ups 30 Lateral burpees

WOD 12/7/19

Warm up For time 30 cals on bike 9 power cleans 95/135 20 cals on bike 12 power cleans 10 cals on bike 15 power cleans Conditioning Partner banded running

WOD 12/6/19

Warm up Strength: strict shoulder press Warm up then 5-5-3-3-3  start at 50% 16 min AMRAP 10 Ring Dips 12 abmat situps 10 Burpees 12 weight box step ups (weight 25/40) 20/24

WOD 12/5/19

6rds for time 10 deadlifts 155/225 20 DU’s (scaled : 50 singles) 10 T2B 200m Run rest 1 min

WOD 12/4/19

Warm up Strength: Box squat (warm up ) Start @ 55% build to a heavy set 5-5-3-3-3 For time 1000m Row 150 wall balls 14/20 1000m Row

4325 NW Lake Road, Camas, WA 98607 

(360) 904-9903 or (360) 609-8380

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