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

January 31st, 2012

5 Rounds for Time “Standards” WOD from Hybrid Athletics:

20 KB Swings 53/35
15 Hand Release Push-ups
20 KB Hang High Pull 53/35
15 Halos

(for time)

January 30th, 2012

15 KB Snatch (53/35)
20 Pistols (scale to goblet squats with kb or assisted pistol)
25 Toe-to-bar
30 KB Swings (53/35)
35 Box jumps (24/20)
70 Double unders (scale to 3:1 singles or 70 attempts)

(for time)

January 29th, 2012

Open Gym

January 28th, 2012

Team WOD

January 27th, 2012

Complete as many reps as possible in 16 min of:

Snatch (75/55)
Burpees
Air Squat Pull-ups

January 26th, 2012

50 – Box Jumps (24/20)
50 – Pull-ups
50 – Smash Balls
50 – Dips
50 – Sandbag Squats (25 female)
50 – OHS (65/45)
50 – Wall Ball Sit-ups
2 min Rope Slams
100 – Push-ups
100 – Air Squats
100 – Sledge Hammer Strikes on Tire

*15 double unders at the top of every 2 min

(for time)

January 25th, 2012

*CROSSFIGHT*

9 min AMRAP

5 – HSPU
7 – Jab, Cross, Sprawl
9 – Wall Ball

January 24th, 2012

8 min AMRAP
5 – Clean and Jerks (95/65)
10 – K2E

- 5 min rest -

4 rounds of:

15 – KB Swings
60 – Yard Shuttle Run (10-20-10)

(for time)

January 23rd, 2012

4 rounds of:

12 – Front Squat (95/65)
14 – Hand Release Push-ups
16 – Box Jumps

(for time)

January 22nd, 2012

Open Gym

January 21st, 2012

Team Wod

January 20th, 2012

18 min AMRAP

15 – Sledge Hammer Strikes
15 – KB Swings (16/12)
400m Run

January 19th, 2012

12 rounds for time:

5 – K2E
5 – Spilt Jerks (115/85)
5 – OHS (115/85)

- 3 Burpees at the top of every 2 min -

January 18th, 2012

5 rounds of:

12 – Burpee Pull-ups
30 – Double Unders

(for time)

January 17th, 2012

5 Rounds of:

2 – Snatch
4 – Push Press
6 – Pull-ups
8 – Pish-ups
10 – Air Squats
20 – Double Unders

(for time)

January 16th, 2012

12 min AMRAP

10 – Sandbag Steps (24/20)
10 – Toes to Bar

January 15th, 2012

Open Gym

January 14th, 2012

Group WOD

January 13th, 2012

8 min AMRAP
250m row
10 – Burpees

then

8 min AMRAP
10 – Back Squats
10 – Push Press
- 15 double unders each time the bar is put down for rest -

(for total rounds)

January 12th, 2012

25 min AMRAP

50 – AB Mat
50 – KB Twists
15- OHS
15 – Air Squats
15 – Push-ups
15 – Pull-ups
50 – Double Unders

January 11th, 2012

15-10-5-10-15

Cleans (135/95)
Dips
50m Sprint

(for time)

January 10th, 2012

20 min AMRAP

10 – KB Swings (20/16)
12 – Hand Release Push-ups
14 – Box Jumps (20)

January 9th, 2012

12 min AMRAP

7 – Toes to Bar
7 – Burpees
100 m Farmers Walks (24/20)

January 8th, 2012

Open Gym

January 7th, 2012

Group WOD

January 6th, 2012

“Randy”

75 Snatches (75/55)

(for time)

January 5th, 2012

21-15-9

OHS (95/65)
Dips
KB Snatches (20/16)

(for time)

January 4th, 2012

12 min AMRAP:
Sqaut Clean Burpees
Pull-ups
3/6/9/12/15/18/21/24/27………

then

4 min Row (for max calories)

January 3rd, 2012

3 Rounds for Time (Borrowed from Hybrid Athletics)
15 Sumo Deadlift High Pull 75/55
20 Box/Tire Jumps 24″
2 Suicides

January 2nd, 2012

CrossFit Total

January 1st, 2012

Happy New Year!

Popularity: 4% [?]