2015 December 31 WOD

Posted: December 31, 2015 in Uncategorized
Holiday Hours

Thursday 12/31 – Normal day hours except evening 5PM and 6PM only
Friday 1/1 – ONE WOD at 1PM

Metcon

AMRAP 4
5 Hang Squat Snatch (135/95)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
AMRAP 4
10 Power Cleans (135/95)
20 Pull Ups
Rest 2 minutes, and then…
AMRAP 4
15 Box Jump-Overs
30 Wall Ball Shots
Compare to November 18

Strength

5×3 Shoulder Press
Compare to December 1, 2015

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Comments
  1. Kent says:

    Metcon
    AMRAP 1: 2 + 5
    Hang Snatch 95/75
    AMRAP 2: 1 + 8
    P Cleans 95#, Kipping PU’s
    AMRAP 3: 1 + 15 + 10
    18″ box step overs, 12# wb

    Strength: 5×3 Shoulder Press: 75/95# remainder

    Post: Push-ups: 10/10/10

    5:00 a.m.: Small in Quantity, high in Quality 🙂

  2. TFavara says:

    Metcon only
    snatch 63#
    cleans 83#
    RRs
    WB 14#
    20″ Bench jump over
    Can’t remember rounds

  3. Rob H. says:

    Amrap
    Squat snatch and burpees 65#
    2rds total
    Power cleans and pullups 95#
    2 rds total
    Box jump overs 24″ wallballs20#
    1rd+8
    Strength
    95/95/115(failed after 1st rep)/95/95

  4. Melanie says:

    Metcon
    AMRAP 4 – completed 2 Rounds
    5 Hang Squat Snatch (45#)
    10 Burpees Over the Barbell
    Rest 2 minutes, and then…
    AMRAP 4 – completed 1 round + 7 PC
    10 Power Cleans (65#)
    20 Pull Ups
    Rest 2 minutes, and then…
    AMRAP 4 – completed 1 round + 12
    15 Box Jump-Overs (20 inch)
    30 Wall Ball Shots (10#)

    Strength
    3×5 Shoulder Press 55#

  5. Jay says:

    Metcon
    115# PS 2+5+7
    135# PC 1+10+16
    25′ step ups 1+15+14 I forgot to write these down when i left so this is as close as I remember.

    Strength
    115/115/135/135/135

  6. Nichole Dyer says:

    Amrap 4
    2+5+2 #33 bar
    1+10+16 #55
    1+15+5 #10wb & 16inch box. Had to lower box because of legs hurting. Good thing I did because my knee ate the box.

  7. Joy says:

    AMRAP 4: 2+3
    5 Hang Squat Snatch: 33#
    10 Burpees Over the Barbell

    AMRAP 4: 1+8
    10 Power Cleans: 55#
    20 Pull Ups: small black band

    AMRAP 4: 1+15
    15 Box Jump-Overs: 12″ box (all jump overs)
    30 Wall Ball Shots: 12#

    5×3 Shoulder press: Worked up to 55#. Tried and failed #60 (got 1) tried 57# (got 2)

  8. Kimberley says:

    Amrap- 40 (2+5+5)
    33# power snatch
    Burpees, step over barbell due to knee

    Amrap- 46 (1+10+6)
    55# PC
    RR/seated RR

    Amrap- 71 (1+15+11)
    16″ box step up, knee wasn’t happy today
    10# WB, shallow squat after 15 reps

    Strength
    45/50/55/55/55

  9. Mark G says:

    2+3 cleans instead of snatch 115#
    1+8 115#
    1+15+14

    Strength
    115# across worked on keeping core tight

  10. Lucas Holland says:

    2+5+6
    1+10+13
    1+15+5

  11. Yin Blake says:

    Metcon- 1+3/1+10+15/1+15+18 all rx

    Strength- 135/155/155/150 failed on 3rd rep

  12. slchampine says:

    5 hang power snatch 115#
    10 burpee over the br
    3 rounds =45 reps
    Rest 2 min
    10 power cleans 115#
    20 pullups
    2 rounds +5 =65 reps
    Rest 2 min
    15 box jump overs 24″
    30 WB #20
    1 round +15+16=76

    Happy New Year to All!

  13. Missy Champine says:

    Metcon
    AMRAP 4:00 – 2rds
    5 Hang Squat Snatch (65#)
    10 Burpees Over the Barbell
    Rest 2 minutes, and then…
    AMRAP 4:00 – 1+10+5
    10 Power Cleans (65#)
    20 Ring Rows
    Rest 2 minutes, and then…
    AMRAP 4:00 – 1+4
    15 Box Jump-Overs (15″)
    30 Wall Ball Shots (10#)

    Strength
    5×3 Shoulder Press – 25# Dumbbells

  14. Jennie says:

    5pm wod
    2+5+6, split snatch and bar facing burpees
    2+3
    1+15+2, all the way over 20″ box

    PR for all 3 AMRAPs.

  15. Shea says:

    Metcon:
    AMRAP 1) 3 rounds w/75# HSS
    AMRAP 2) 1+10+11 w/95# PC
    AMRAP 3) 1+15+16 w/15# WB & 20″ box jump overs
    Strength: 45#-70#

  16. Cara says:

    2+5+2 – 65# Hang Snatches, no squat
    1+10+2 – 85#
    1+15+12 – 20 1/2″ bench/14# WB

    No Strength

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