Daily Training Log

Workout of the Day

Browse workouts by month. Every WOD posted since 2014.

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December 2015
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Thu 31

Thursday December 31, 2015

WOD Swing: 20 (H2H w/Rotational Change) Wall Ball: 20 (#20/#14) Ball Slam: 20 (#30/#20) 3 Rounds for time Lift FSQ + Depth Jump (20” to 30”) After each…
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Wed 30

Wednesday December 30, 2015

WOD C2B: 7 HSPU: 7 (Scale to Press) AMRAP: 7:00 Lift DL 5 x 3 Accessory T2B: 15 w/Ankle Weights Hand Walk 80’ w/Ankle Weights 4 Rounds for time
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Tue 29

Tuesday December 29, 2015

WOD FSQ: 3 (#185/#120) Burpee Box Jump Over: 6 DBTH: 9 (#45/#35) AMRAP 3:00/Rest 1:00 5 Rounds Lift P 5 x 10 Accessory Double Swing: 5 (24kg/16kg) Double CL:…
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Mon 28

Monday December 28, 2015

WOD Air Dyne or Row: 2:00 (Max Effort) Then Box Jump: 3 (30”/24”) PP: 6 (#135/#95) RDL: 12 7 Rounds for time (Record CAL on Air Dyne or…
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Sun 27

Sunday December 27, 2015

WOD HPCL: 20 (#135/#95) Ring Push-up: 20 (Rings set to 30” Box – Feet on box) FSQ: 20 Ring Row: 20 (Feet on 30” Box) TH: 20 3…
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Sat 26

Saturday December 26, 2015

Lift BP 5 x 5 WOD Isabel (Cap 5:00) Rest 3:00 Grace (5:00) Total time for both plus 3:00 is score) Accessory Rope Climb: 3 (TNG) Butcher High Push:…
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Thu 24

Thursday December 24, 2015

Christmas eve WOD: 12 Days of Christmas 1 – Clean & Jerk (155/105) 2 – Air Squats 3 – Push Press (155/105) 4 – Toes to bar 5…
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Wed 23

Wednesday December 23, 2015

Lift PP 5 x12 WOD Open 14.5 (See Description) Accessory Legless Rope Climb: 2 (TNG) Pistol Stick Jump over: 1/1 x 5 (10 Reps) 4 Rounds for completion
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Tue 22

Tuesday December 22, 2015

Lift FSQ 5 x 3 WOD Open 14.3 (See Description) DL: 10 Box Jump: 15 Accessory T2B: 100 for time (If you come off the bar – 5 Burpee…
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Mon 21

Monday December 21, 2015

Lift DL 5 x 10 WOD Row: 500M (Sprint for PR) Then Wall Ball: 30 Pull Up: 30 3 Rounds for time Accessory KB Complex AMRAP: 7:00 If you…
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Sun 20

Sunday December 20, 2015

Lift P 5 x 5 WOD Open 14.2 (See Description) OHS: 10 C2B: 10 2 Rounds – Add 2 Reps each time set.
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Fri 18

Friday December 18, 2015

WOD DBSN 1/1 x 10 (20 Reps) (#70/#50) Goblet Squat: 20 w/DB Run: 200 3 Rounds for time Lift SDL 5 x 5
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Wed 16

Wednesday December 16, 2015

WOD Open 13.1 (See Standards) Burpee: 40 SN: 30 (#75/#45) Burpee: 30 SN: 30 (#135/#75) Burpee: 20 SN: 30 (#165/#100) Burpee: 10 SN: Max Reps (#210/#120) AMRAP 17:00…
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Tue 15

Tuesday December 15, 2015

WOD Open 13.4 (See Standards) CL&J: 3 (#135/#95) T2B: 3 CL&J: 6 (#135/#95) T2B: 6 CL&J: 9 (#135/#95) T2B: 9 Continue Progression AMRAP: 7:00 Lift RDL 5 x12
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Sun 13

Sunday December 13, 2015

WOD Cindy AMRAP: 5:00 SN 1RM: 5:00 Cap Cindy AMRAP: 5:00 CL&J 1 RM 5:00 Cap 4 Different Scores Lift FSQ 5 x 10
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Fri 11

Friday December 11, 2015

Lift P 5 x 8 WOD DL/CL/FSQ/J AMRAP: 20:00 Minutes – (#225/#155) – Note if you got over 35 rounds last time – Loads are #245/#165 Accessory Swing: 10…
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Thu 10

Thursday December 10, 2015

Lift BSQ (Plus Box Jump 30” Jump after each set) 5 x 2 WOD Swing: 25 (24kg/16kg) T2B: 20 HSPU: 15 (.5 BW Press as sub) 4 Rounds for…
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Wed 9

Wednesday December 9, 2015

Lift SDL 5 x 8 WOD Row: 1000M Then FSQ: 21 (2 DB #45/#35) Push Press: 15 C2B: 9 3 Rounds for time Accessory L-Sit Hand Stand Hold :20/:10…
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Tue 8

Tuesday December 8, 2015

Lift BP 5 x 2 WOD Lunge 80’ High Carry w/Plate Overhead (#45/#35) Shuttle Run: 20’/20’/40’/40’ AMRAP: 8:00 Accessory Secret Service SN Test: Max Reps of KB SN in…
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Mon 7

Monday December 7, 2015

Lift OHS 5 x12 WOD Burpee Box Jump Over: 12 (24”/20”) Ball Slam: 12 (#30/#20) C2B: 12 AMRAP: 12 Minutes Accessory Legless Rope Climb OTM 7:00
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Sun 6

Sunday December 6, 2015

Lift RDL 5 x 3 WOD :20/:10 x 32 Intervals (Cycle Through) BSQ: (#75/#55) P FSQ PP Accessory T2B w/Ankle Weights :20/:10 x 8
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Sat 5

Saturday December 5, 2015

WOD Box Jump: 20 (24”/20”) HSPU: 10 (Or press ½ BW) AMRAP: 10 Minutes Lift PP 5 x 10 Accessory N/A
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Fri 4

Friday December 4, 2015

WOD 2012 Open 12.4 WB: 150 (#20 to 10’ Target. #14 to 9’ Target) DU: 90 MU: 30 AMRAP: 12 Minutes Lift FSQ 5 x 5 Accessory N/A
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Thu 3

Thursday December 3, 2015

WOD Interval: :30 Work/:15 Rest –Cycle through) DBFSQ (#50/#35 –Double DB DBSN 1/1 Alternating DBPJ DB Pistol (Single DB) – Sub Lunge if no pistol 32 Intervals (Score…
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Wed 2

Wednesday December 2, 2015

WOD 2012 Open 12.2 SN: 30 (#75/#45) SN: 30 (#135/#75) SN: 30 (#165/#100) SN: Many as possible (#210/#120) AMRAP: 10 Minutes Lift P 5 x 2 Accessory Rope Climb:…
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Tue 1

Tuesday December 1, 2015

WOD 2012 Open 12.3 Box Jump: 15 (24”/20”) Push Press: 12 (#115/#75) T2B: 9 AMRAP: 18 Minutes Lift BSQ 5 x12 Accessory L-Pull Up: Accumulate 20 Reps – Strict…
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