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2015 December'S ARCHIVE

  • Wednesday 12/30/15

    By KB Vines | In WODS | on December 30, 2015

    For time: 400 meters of walking lunges Competitors: A)same B) tabata: power snatch 95/65 Score is lowest round

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  • Monday 12/28/15

    By KB Vines | In WODS | on December 28, 2015

    Welcome back!! Hope everyone had a merry Christmas! 3 rounds for time: 10 burpee box jumps 24/20 rx 18/12 scaled/beginner 10 pull-ups 50 double unders Rest 3 minutes For time: 50-40-30-20-10 Sit-ups 10-15-20-25-30 Calorie row Complete 50 sit-ups, then a 10 calorie row. 40/15….. Competitors: 3 rounds for time: 10 burpee box jump overs 30/24 […]

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  • Wednesday 12/23/15

    By KB Vines | In WODS | on December 23, 2015

    12/23/15 “12 days of Christmas” 100m run 2 Burpees 3 Push-ups 4 Toes-to-bar or knee ups 5 Pull-ups 6 Kettlebell Swings 55/35 rx 45/25 scaled 7 Box jump overs 24/20 rx 18/12 scaled 8 Wall Balls 20/14 rx 18/12 scaled 9 Deadlifts 155/105 rx 135/95 scaled 10 Power snatches 95/65 rx 75/55 scaled 11 Overhead […]

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  • Tuesday 12/22/15

    By KB Vines | In WODS | on December 22, 2015

    A) 5 rounds: 500m row Rest 1:00 (Go into custom workouts and chose 500m 1:00r) B) 5 rounds: 10 hang power cleans 135/95 rx 115/75 scaled 95/65 beginner 10 burpees 10 hang power cleans 135/95 rx 115/75 scaled 95/65 beginner Rest 90 seconds between each round Battle on the bayou competitors: A) Ben bergerons “The […]

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  • Monday 12/21/15

    By KB Vines | In WODS | on December 21, 2015

    Awesome Christmas party tonight! Big thanks to everyone who came out and contributed! A) Emom for 7 minutes 1 snatch @80-90% of your 1rm B) 15 minute amrap: 5 chest to bar pull-ups 10 pistols 40 double unders Competitors: A) Emom for 7 minutes: 1 snatch+2 hang snatches+ 3 overhead squats @ 65-75% of your […]

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  • Friday 12/18/15

    By KB Vines | In WODS | on December 18, 2015

    A) bench press 1@85%-10@70%-1@85%-20@50%-1@85%-30@40% B) for time: 10 snatches(full) 135/95 rx 115/75 scaled 95/65 beginner 5 bar muscle ups or 5 strict pull-ups/ 5 dips 8 over head squats 135/95 rx 115/75 scaled 95/65 beginner 4 bar muscle ups or 4 strict pull-ups/ 4 dips 6 low hang snatches 135/95 rx 115/75 scaled 95/65 beginner […]

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  • Thursday 12/17/15

    By KB Vines | In WODS | on December 17, 2015

    15 minute amrap: 200 m run 20 ab mat sit-ups 20 alternating flutter kicks(10 each leg) 20 second plank hold Competitors: A) same B) battle on the bayou competitors: 5 minute amrap: 5 thrusters 115/65 7 box jumps 24/20 9 hand release push-ups

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  • Wednesday 12/16/15

    By KB Vines | In WODS | on December 16, 2015

    A) Emom for 10 minutes 200/150 calorie row (male/female) B) Emom for 10 minutes 3 deadlift @80% of your 1 rep max+1 rope climb Competitors: A) same B) Same but with a weighted vest

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  • Tuesday 12/14/15

    By KB Vines | In WODS | on December 15, 2015

    For time: 21-15-9 6″ target burpees American kb swings 70/55 rx 55/35 scaled 45/25 beginner Rest 2 minutes 9-15-21 Toes to bar Med ball cleans 30/20 rx 20/14 scaled 18/12 beginner This whole workout is for time, not each piece. You must rest 2 minutes in between each section.

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  • Monday 12/13/15

    By KB Vines | In WODS | on December 14, 2015

    A) 15 minutes to establish a 1 rep max front squat B) for time: 60 double unders 30 alternating split jumps 15 ground to overheads 135/95 rx 115/85 scaled 75/45 beginner 600m run 15 ground to overheads 135/95 rx 115/85 scaled 75/45 beginner 30 alternating split jumps 60 double unders

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