Tues., Dec. 31, 2024

 WOD:

2 rounds  of:

50 alternating dumbbell press

40 slam balls

Mon., Dec. 30, 2024

 WOD:

3 rounds for time of:

21 front squats
15 box step-ups
12 push-ups

CW: ?

LW: 11:25 (55# FS)

Tues., Dec. 17, 2024

 WOD:

800 meter row
21 overhead squats
600 meter row
15 overhead squats
400 meter row
9 overhead squats
200 meter row

Mon., Dec. 16, 2024

 WOD:

AMRAP in 15 minutes

100 calorie row
30 box step-ups
30 kettlebell swings
30 lunges
30 knees to elbow
30 push press
30 superman
30 slam balls
20 burpees
20 shoulder press

CW added DB Row - 10, 7, 5

Sat., Dec. 14, 2024

 WOD:

3 rounds for time:

30 dumbbell deadlifts (CW: 95# barbell, 85# barbell)
30 sit ups
800 meter row

CW: 28:17

LW: 30:04

Wed., Dec. 11, 2024

 WOD:

For time:

800 m. Row
1/2 mile Bike
30 Back Squats (75#, 65#)
800 m. Row
30 Long Jumps
800 m. Row
1/2 m. Bike

CW: 20:08
LW: 25:54

Tues., Dec 10, 2024

 WOD:

A. 3  Sets of:

Arnold Press x10

Zottman Curls x10

Cozy Leg Lifts - left x8

Cozy Leg Lifts - right x8

B. Max Push-ups with rest as needed (LW did sit-ups)

Bonus: Deadlift 3 2 1 

CW: 155, 175, 195, 200

LW: 105, 115, 125, 130

Mon., Dec. 9, 2024

 WOD:

5 Rounds for time:

Row 800 m

Rest 3 min.

CW: 3:41, 3:41, 3:37, 3:35, 3:32

LW: 4:11, 4:15, 4:10, 4:12, 4:15

Sat., Dec. 7, 2024

 WOD:

5 Rounds, each for time:

7 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

CW: 25:42

LW: 23:20