12/23 Cindyish

Four rounds for time: (rest between sets)
5 sets:
5 pullups
10 pushups
15 squats

3:00 2:56 2:55 2:53

12/22 Leg raises-pullups

WOD For time:

20 leg raises 10 leg raises
10 pulls 12 pulls
18 legs raises 10 leg raises
10 pulls 14 pulls....130 each 16:00
16 leg raises
10 pulls
14 leg raises
10 pulls
12 leg raises
10 pulls

11/22 Muscleups

WOD For Time;

30 MU's 6:27
40 MU's 9:17

12/20 Pullups-Side Bends

WOD Timed:

20 pullups
2 side bends (each side)
18 pullups
4 side bends...

14:45

12/19 Thrusters-Run

WOD Timed

Five rounds:
15 Thrusters 95lb
400 meter run
16:00

12/18 Leg Raise/Ring Dips

WOD For time

20 Leg Raises
2 Ring Dips
18 Leg Raises
4 Ring Dips...

14:45

12/17 Situps-Ring Dips

WOD For Time

20 leg raises
2 ring dips
18 lef raises
4 ring dips so on..

15:45 110 reps each

12/16 Cindy

WOD

20 Rounds for time: Cindy

14:32

12/15 HSPU-LPU

WOD For time:

15 HSPU
1 LPU
13 HSPU
3 LPU....10:45

7 more sets of five: 17:45 100 reps each

12/14 Hill Sprints

WOD

5 Hill sprints w/ 10 burpees at top

12/13 Rest Day

Rest Day

12/12 Incline-Pullups

WOD

10 rounds for time:

12 reps incline press 135 lbs
3-5-7 pullups (25lb-strict-kipping)

24:55

12/11 Inverted Rings

WOD

Five rounds for time:

7 reps-lower slowly ffrom inverted position staright body on rings
15 reps-ring pushups

15:45

Five rounds mellow pace:

20 rings dips
20 situps with medicine ball

12/10 HSPU-L-pullups

WOD

15 hspu
1 lpu
13 hspu
3 lpu
11 hspu
5 lpu so on...10:45

7 more rounds of 5 reps each 100 reps of each 18:45

12/9 Cindyish

WOD

10 rounds for time:
10 kipping pullups
20 pushups
30 squats
14:49

12/8 Rest Day

Rest day

12/7 Linda

WOD Linda (almost scaled to body weight)

10-9-8-7-6-5-4-3-2-1 reps
Deadlift 185lbs
Bench Press 155lbs
Full Squat Cleans 115lbs
18:54

12/6 Yoga

12/6 Yoga at the park

12/5 Lumberjack

WOD Lumberjack

20 deadlift 205 lbs Total: 26:31
400 meter run
20 35lb kettlebell swings
run
20 105lb Overhead squat
run
20 burpees
run
20 chest to bar pullups
run
20 box jumps
run
20 squat cleans 85lbs
run

12/4

WOD morning

5 rounds: Total:
12 dead hang pullups Pullups: 150
15 ring dips Ring Dips: 190
10 leg raises Sit-ups: 190
20 minutes

WOD afternoon
5 rounds: same as above
plus 2 rounds of:
15 dead hang
20 ring dips
20 sitips w/medicine ball

12/3 Rest Day

Rest Day

11/2 Joshie

WOD Joshie

3 Rounds for time:

21 reps right arm dumbell snatch 35lbs
21 L-pullups
21 reps left arm dumbell snatch 35lbs
21 L-pullups

26:49

12/1 Elizabeth

WOD

Elizabeth
21-15-9
105lb full squat clean
ring dips
7:50

11/30 jumprope-side bends

WOD

For time:
50-40-30-20-10
double unders
side bends (half reps on each side)
9:00