2014.12.07

* Look at the Help section for more information.

Part 1
Rest 3 minutes between rounds.
3 Rounds:
10 x Back Squat @ 75% (May rest between reps but cannot re-rack the bar until set is complete)

Part 2
Start each round with a 200 meter Run.
21 – 15 – 9
Push-ups on Barbell
Walking Lunges w/ Barbell in Front Rack Position (5)
Sit-ups

2014.12.06

* Look at the Help section for more information.

Part 1
Rest 3 minutes between rounds.
3 Rounds:
10 x Press @ 75% (May rest between reps but cannot re-rack the bar until set is complete)

Part 2
Pick any TWO of the following, to be completed consecutively as 1 WOD:
2,000 meter Row
1 Mile Run
3 Mile Bike
400 meter Swim

2014.12.05

* Look at the Help section for more information.

Part 1
Rest 3 minutes between rounds.
3 Rounds:
10 x Deadlift @ 75%

Part 2
5 Rounds:
400 meter Run
20 x Box Jumps
15 x Pull-ups
10 x GHD Sit-ups

2014.12.04

* Look at the Help section for more information.

Part 1
3 Rounds:
AMRAP Weighted Dips (25 pounds/10 pounds)

Part 2
10 – 8 – 6
Dumbbell Snatch (10 each arm, etc) (4)
Goblet Squat w/ Dumbbell (4)
V-ups

2014.12.04

* Look at the Help section for more information.

Part 1
3 Rounds:
2 x Power Clean, 1 x Squat Clean @ 85%

Part 2
21 – 18 – 15
Dumbbell Thrusters (5)
Chest to Bar Pull-ups

2014.12.03

* Look at the Help section for more information.

Part 1
3 Rounds:
3 x Bench Press @ 85% (Get a spotter!)

Part 2
3 Rounds:
30 second Handstand Hold

Part 3
800 meter Run
Then:
3 Rounds for time:
50 x Double-unders
10 x Barbell Bicep Curls (4)
8 x Push-ups
15 x Knees to Elbows

2014.12.02

* Look at the Help section for more information.

Part 1
3 Rounds:
3 x Back Squat @ 85%

Part 2
4 Rounds:
250 meter Row
25 Burpees

2014.12.01

* Look at the Help section for more information.

Part 1
3 Rounds:
3 x Press @ 85%

Part 2
100 meter Run
15 x Kettlebell Goblet Squats
15 x Push Press (5)
200 meter Run
15 x KB Goblet Squats
15 x Push Press (5)
400 meter Run
15 x KB Goblet Squats
15 x Push Press (5)

2014.11.30

* Look at the Help section for more information.

Part 1
3 Rounds:
3 x Deadlift @ 85%

Part 2
With a running clock:

Every minute on the minute for 5 rounds:
30 Second Bar Hang
AMRAP Push-Ups (Hand Release)

Rest 2 minutes.

Every minute on the minute for 5 rounds:
30 Second Elbow Plank
AMRAP Abmat Butterfly Sit-Ups

*Score is total push-ups/total sit-ups (do not add the two scores)

2014.11.29

* Look at the Help section for more information.

Part 1
5 Rounds:
5 x Weighted Pull-ups

Part 2
21 – 18 – 15 – 12 – 9 – 6 – 3
Kettlebell Swings
Box Jumps
Grasshoppers/Mountain Climbers