A list of CrossFit Thin Blue Line’s WODs for the month of December.

Deccember 31th, 2011

New Years Eve

Deccember 30th, 2011

“Josh”

21 – OHS (95/65)
42 – Pull-Ups
250m Row

15 – OHS (95/65)
30 – Pull-ups
250m Row

9 – OHS (95/65)
9 – Pull-ups
250m Row

*5 Burpees at the top of every 3 minutes

(for time)

Deccember 29th, 2011

10 – Snatches (85/55)
8 – K2E
6 – Wall Ball (20/14)

then

100 AB Mats

(for time)

Deccember 28th, 2011

100 Thrusters (65/45)
(for time)

Each time the weight touches the ground 15 double unders (or 60 singles)

Deccember 27th, 2011

Deadlift Progression

Deccember 26th, 2011

Fight Gone Bad “Championship Version”

Deccember 25th, 2011

Merry Christmas – Closed

Deccember 24th, 2011

Closed

Deccember 23rd, 2011

21-15-9

Power Cleans
K2E
Wall Ball (20/14)

then

150 Double Unders

(for time)

Deccember 22nd, 2011

3 rounds of 1 min each

Thursters
Mountian Climbers
Med Ball Clean
Jumping Pull-ups
Ab Mats
1 min rest

(for reps)

Deccember 21th, 2011

500m Row
2 min – AB Mats
2 min – Double Unders

500m Row
1 min 30 sec – AB Mats
1 min 30 sec – Double Unders

500m Row
1 min – AB Mats
1 min – Double Unders

500m Row
30 sec – AB Mats
30 sec – Double Unders

(for time / total Double Unders)

Deccember 20th, 2011

12 min AMRAP

9 – T2B
15 – KB Swings (16/12)
21 – Box Jumps (24/18)

Deccember 19th, 2011

12 WOD’s of Christmas

1 – Strict Pull-ups
2 – K2E
3 – Sandbag Cleans
4 – Deadlifts
5 – KB Swings
6 – Para Push-ups
7 – Box Jumps
8 – Burpees
9 – Wall Balls
10 – Jumping Lunges
11 – Double Unders
12 – Bag Strikes

(for time)

Deccember 18th, 2011

Open Gym

Deccember 17th, 2011

Holiday WOD Fundraiser

Deccember 16th, 2011

7 Rounds of:

250m Row
1 OHS Max

(for time / total weight)

Deccember 15th, 2011

20-10-5-10-20
KB Swings
Goblet Squats
Box Jump
Push-ups
and
100 – AB Mats

(for time)

Deccember 14th, 2011

21-15-9
Power Squar Clean (75/45)
Mountain Climbers

1 min rest

21-15-9
KB Swings (53/35)
Push-ups
Double Unders

(for time)

Deccember 13th, 2011

12 rounds – 24 min max

8 – Wall Ball (20/14)
8 – Toes to Bar
6 – SDHP (75/55)
6 – Push Press (75/55)
5 – Burpees

(for time)

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