WODS for 12-12-16

December 12, 2016

Open Prep

Warmup –  Row 75 cals in 5 minutes.  Try to pace as close as possible to the following pattern :  1st minute/ 13 cals, 2nd/ 14, 3rd/ 15, 4th/ 16, 5th/ 17.

Olympic Skill

At 0:00 to 10:00 –  Work to a heavy trip through the following:  1 Snatch Pull, 1 Power Snatch, 1 Hang Squat Snatch.

At 10:01 to 20:00  Mins – Work Up to a heavy trip through the following: 1 Clean Pull, 1 Power Clean, 1 Front Squat, 1 Split Jerk.

Rest 5 Mins then


At 25:00- HSPU EMOM x 10 minutes.  Pick a number of reps that will challenge your ability to complete all 10 minutes.  For example:  Last year I did this exact workout and tried to get 7 HSPU EMOM x 10 and always got at least 60 but never did get 70.  Kipping or strict is up to you.


DT:  (CFCB First Performed 5-16-11)

is 5 rounds for time of

12 Deadlifts

9 Hang Cleans

6 Push Jerks (split is ok)

@ 155/105

A classic.  We’ve done this often,  the first time was back in May 2011.  My notes are below:

“This is pretty heavy weight for most.  We’ll scale first with a reducing weight to loads people can safely handle.  We’ll further scale with a cutoff time of 15 minutes for round 3 and 20 minutes for round 4.  So if we get to 15 minutes and you’re in the middle of hang cleans on your third round, finish that round out and then you are stopped.”







  1. Last performed 2/22/16 for anyone looking for recent numbers.

  2. DT 14:22 rx
    Last time 16:44 I think

  3. DT: 12:20 @ 75

  4. Dt 13:55rx a pr by 3 seconds

  5. First workout I ever did at CF. 2015 95lbs DNF

    Feb 2016 135lbs 16:38

    Today 135lbs 13:08 !


    • Ha! Awesome. That’s what you want to see!

  6. DT 15:10; previous was 13:45 in February after weight loss challenge and not coming off a cold. Not sure if just the cold slowed my time or if I’m already holiday “soft”. Aka fat.

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