Tuesday, December 29, 2015

2015-12-30 WOD

Power Snatch 5x5 @75%.

Power Clean 5x5 @75%.

500m Row for time.

COMPETITORS: http://misfitathletics.com/mft-827/

Monday, December 28, 2015

2015-12-29 WOD

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Unbroken sets of toes to bar
Must be unbroken, must be broken up into all 19 sets separately. If you fail on a set, you can either rest and try again, or start your descending sets from there. Rest as needed to complete. Time cap of 10 minutes. Post total reps.

AMRAP 4 minutes x 2
...20 Kettlebell Swings (70/53#)
...20 Push Ups
Rest 3 minutes between AMRAPs. Continue the second AMRAP from where you were at the end of the first AMRAP. Post rounds/reps.

COMPETITORS: Remember, because of the holidays, today's workouts are pulled from a few days of the MisFit program. http://misfitathletics.com/mft-826/

Sunday, December 27, 2015

2015-12-28 WOD

Front Squat, 3 sets x 5 reps @90% of 5RM*

For Time:**
...35 Burpees to 6" target
...25 Clean & Jerk (135/95#)
...15 Paralette HSPU
Time cap of 12 minutes.

COMPETITORS: *Back Squat 5x5 @90% of 5RM. **If you already did this metcon on Saturday, do either workout #4 or #5 from http://misfitathletics.com/mft-825/

Tuesday, December 22, 2015

2015-12-23 WOD

"CF Games Open WOD 12.4 and 13.3"

AMRAP 12 minutes
...150 Wall balls (20/14#)
...90 Double unders
...30 Muscle ups
Post total reps. Compare to 2013-03-23.

COMPETITORS: http://misfitathletics.com/mft-822/

Monday, December 21, 2015

2015-12-22 WOD

EMOM* 10 minutes
...1 Clean and Jerk, increasing weight
Post heaviest load.

EMOM 14 minutes
...Odd: Max HSPU**
...Even: 20 Abmat Sit Ups
Post total HSPU reps & total ASU reps.

COMPETITORS: *Every 2 minutes for 10 minutes, 2 Misfit Clean Complexes at 80-90% of 1RM. **Max strict HSPU immediately followed by max kipping HSPU within the odd minutes, 10 GHD Sit Ups within the even minutes. http://misfitathletics.com/mft-821/

Sunday, December 20, 2015

2015-12-21 WOD

Find 5RM Front Squat.

3 Rounds
...7 Power clean (225/145#)
...21 Toes to bar
Time cap of 13 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-820/

Thursday, December 17, 2015

2015-12-18 WOD

10 Rounds
...5 Deadlift (315/205#)
...30 Double unders
...Rest 30 seconds
Time cap of 16 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-818/

Wednesday, December 16, 2015

2015-12-17 WOD

Squat clean, 3x5 @75% -- Drop and reset each rep

For max time:
...Max effort dead hang from pull up bar
...Rest 1 minute
...Max effort dead hang from pull up bar
...Rest 30 seconds
...Max effort dead hang from pull up bar
Post total time.

For time:
...800m Run
...Rest 1:1 (same amount of time as the previous run)
...600m Run
...Rest 1:1
...400m Run
...Rest 1:1
...200m Run
Time cap of 20 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-12-19: http://misfitathletics.com/mft-819/

Tuesday, December 15, 2015

2015-12-16 WOD

"Ryan"
5 Rounds
...7 Muscle ups
...21 Burpees to 12" Target
Time Cap of 21 Minutes.

COMPETITORS: http://misfitathletics.com/mft-817/

Monday, December 14, 2015

2015-12-15 WOD

"MisFit Snatch Complex", 5x2 @80-90% of 1RM.
Drop and reset between full complexes. Each set should be heavier than it was week 2.

Touch and go deadlift, 1x5 @90% of the 5RM you found last week.

COMPETITORS: http://misfitathletics.com/mft-816/

Sunday, December 13, 2015

2015-12-14 WOD

Power Clean 5x5 @70%

4 Rounds
...15 Strict Pull Ups**
...30/24 cal Row or Bike
Time cap of 14 minutes. Post time.

COMPETITORS: **5 Rope Climbs and no time cap. http://misfitathletics.com/mft-815/

Thursday, December 10, 2015

2015-12-11 WOD

Find a new 5RM Back Squat. No more than a 10# increase than last time.

4 Rounds
...21 Burpees
...21 OH Sit Ups (45/25#)
Time Cap of 15 Minutes. Post time.

COMPETITORS: **Burpees to 6" target & GHDSU. http://misfitathletics.com/mft-813/

Wednesday, December 09, 2015

2015-12-10 WOD

"CF Games Open WOD 14.4"
AMRAP 14 minutes
...60 Calorie row
...50 Toes to bar
...40 Wall balls (20/14#)
...30 Cleans (135/95#)
...20 Muscle ups
Post rounds/reps.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-12-12: http://misfitathletics.com/mft-814/

Tuesday, December 08, 2015

2015-12-09 WOD

100m Overhead walking lunge (55/35)#* for time. Time cap of 5 minutes.

21-15-9** reps for time of:
...SDHP (115/75#)
...Ring Dips
Time Cap of 15 Minutes

COMPETITORS: *OHWL @ 100/70#. **3 rounds of 15-12-9, resting 2 minutes between "rounds" and no time cap. http://misfitathletics.com/mft-812/

Monday, December 07, 2015

2015-12-08 WOD

Power Snatch 5x5 @70%**

Power Clean 5x5 @70%**

Find 5RM Deadlift.

COMPETITORS: **"MisFit Clean Complex" 5x2 @80-90% of 1RM -- drop and reset between full complexes -- Each set should be heavier than it was week 1. http://misfitathletics.com/mft-811/

Sunday, December 06, 2015

2015-12-07 WOD

Back Squat, 5x5 @90% of 5RM.

AMRAP 12 Minutes
...8 Squat Cleans (155/105#)
...10 Box Jumps (24/20")
...12 Toes to Bar
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-810/

Thursday, December 03, 2015

2015-12-04 WOD

Find 5RM Back Squat.

AMRAP 12 Minutes
...200m Run
...30 Box Jump Overs (24/20")
...30 Push Ups
Post rounds/reps.

COMPETITORS: http://misfitathletics.com/mft-808/

Wednesday, December 02, 2015

2015-12-03 WOD

Squat Clean, 3x5 @70%

3 Rounds**
...20 C2B Pull Ups
...20 Shoulder to OH (115/75#)
Time cap of 15 minutes. Post time.

COMPETITORS: **5 Rounds and NO time cap. Rest day. Do this WOD on Saturday, 2015-12-05: http://misfitathletics.com/mft-809/

Tuesday, December 01, 2015

2015-12-02 WOD

Push Jerk, 5x5 @65%

27-21-15-9 reps for time of:
...Deadlifts (225/155#)
...Bar Facing Burpees
Time cap of 15 minutes. Post time.

COMPETITORS: http://misfitathletics.com/mft-807/