WODS O Plenty

 Groundhogs Day
AMRAP 12
12 Burpees
12 Toes to Bar
40 Double Unders

Lost in Translation
7 minute ascending ladder (3/3, 6/6, 9/9...)
Front Squat (115/80#)
Box Jump (24/20")

Moonrise Kingdom
4 rounds of:
12 Chest to Bar Pull-ups
9 Deadlifts (185, 135#)
6 Hang Power Cleans (185, 135#)
3 Shoulder to Overhead (185, 135#)

Black and Blue
5 rounds of:
10 Power Cleans (135, 95#)
10 Burpees



"The Unicorn"
12 AMRAP
100 KB Swings 53/35
100 Double Unders
100 OH Squats 85/65
100 Double Unders
100 Muscle Ups

ROW 
Rest is 1x1
4x250m
4x500m
2x1000
4x250m

  • 10 thrusters (M:135#/W:95#)
  • 20 toes to bar
  • 10 power snatches (M:135#/W:95#)
  • 20 hand release push-ups
  • 100 double unders (300 singles)
  • 20 hand release push-ups
  • 10 power snatches
  • 20 toes to bar
  • 10 thrusters

Masters complete the following for time:
  • 35 pull-ups
  • 15 power cleans (165/115)
  • 25 chest to bar pull-ups
  • 10 squat cleans (185/125)
  • 15 chest to bar pull-ups
  • 5 squat clean and jerks (205/135)
Hotel WOD
 
3 rounds of
50 Squats
40 situps
30 pushups
20 burpees
10 ground to overhead
 
 
 
"Bergeron Beep Test"
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups 
7 Burpees

"Satan's Whiskers"
3RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees

Thor 4 Rounds
10 Squat Cleans 135/95
15 Box Jumps 24/20
20 HR Push ups

12 Days of Christmas 2013 CFA Style
1 Rope Assent
2 Front Squat 165/110
3 HSPU
4 DL 165/110
5 C2B
6 BJ 24/20
7 KBS 2/1.5P
8 Ring Dips
9 WB 20/14
10 Cals on Rower/Airdyne
11 Burpee
12 CnJ 165/110

Rope Climbs 5-4-3-2-1
Hang Clean 135lb
10-8-6-4-2
Box Jumps 30"
15-12-9-6-3

-->
For time

*Strict 20 minute time limit.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 Thrusters 115/75#
50 Double-Unders
40 T2B
40 Burpee Box Jumps
50 Double-Unders
30 Power Snatches 115/75#
50 Double-Unders
20 Bar Muscle-Ups (sub chest to bar pullups)



WOD #1                                     
12 Minute Cap
4 Rounds
5 Push Ups
10 KB Swings 53/35 (age 55+ 44/26)
15 Goblet Squats
30 Double Unders

WOD #2                                                                                     
5 Minutes
Every minute on the minute
Attempt one clean
5 attempts to get the most weight
Fails do not count

WOD #3                                                                                     
12 Minute Cap
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155 (age 55+ 205/140)
Box Jumps 24”/20” (age 55+ 20”/20”)


10 minute Cap                                                                                     
35 Thrusters 75/45 (age 55+ 65/40)
35 Burpees
35 Pull Ups

Tiebreaker

250m row
15 Snatches @95lbs
250m row

HAMMER

5 rounds, each for time, of,

5 Power Cleans (135/95)

10 Front Squats

5  Jerks

20 Pull Ups

*rest 90 seconds between rounds



A.  AMRAP 25 UB DU  
As many sets of 25 Unbroken Double Unders as possible in 5 Minutes
*if you are still learning the DU, then complete as many Double Unders in the 5 minutes as possible


Jackie and Jennie
B.  AMRAP 10
150 M Row Sprint
10 Box Jumps
1 Rope Climb



5 Rounds:
15 Box Jumps 24"/20"
10 Toes to Bar
5 Handstand Push Ups


Wod #1 12-9-6 Squat cleans 175 muscle ups   16:28   Wod #2 3min clock row 500 max burpees   24   Wod #3 3rds 20 k.b. swings 70lbs 50 double unders   4:14 Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups


"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball

Box jump, 24 inch box
Kettlebell swings, 1.5 pood





A.  10 Rounds
3 Handstand Push Ups*
5 Strict Pull Ups*
7 Toes 2 Bar*



Smokin’ Bear
4 rounds…
5 Burpees
5 Deadlift (95/65)
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 C2B Pull Ups
400M Run


” Christine”
3 Rounds For Time Of:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps


 Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball


"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters


4 X 100M Run Backward + 100M Run Forward
100 Double Unders
50 GHD Sit Ups
30 KB Swings (2/1.5)
20 Box Jumps (20/18)


 WOD: “Mutha F***a!”
For time:
100m Run
20 Ground to Overhead (95/65)
30 Burpees
400m Run
50 Double Unders
400m Run
30 Burpees
20 Ground to Overhead (95/65)
100m Run

AMRAP 12
4 Dead Hang Pull Ups
6 Clapping Push Ups
8 Broad Jumps (6 ft)