WOD: Karen
150 wallball shots @ 20/14#
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Tuesday, December 27, 2016
Monday, December 26, 2016
Monday 20161226
WOD: Mad Dash
10 rds of
400m dash
2 min rest
Try to run the same pace each 400m.
And stick to the 2 min rest.
Post your total time.
10 rds of
400m dash
2 min rest
Try to run the same pace each 400m.
And stick to the 2 min rest.
Post your total time.
Friday 20161223
MERRY CHRISTMAS
WOD: 12 Days of Crossfit
1 Muscle Up
2 Dead lifts @ 225/165#
3 HSPU
4 Pistols
5 GHDs
6 Box jumps @ 24/20"
7 Kettle bell swings @ 70/53#
8 Wallball shots @ 20/12#
9 Burpees
10 Clean and Jerks @ 135/95#
11 T2B
1200m Row
WOD: 12 Days of Crossfit
1 Muscle Up
2 Dead lifts @ 225/165#
3 HSPU
4 Pistols
5 GHDs
6 Box jumps @ 24/20"
7 Kettle bell swings @ 70/53#
8 Wallball shots @ 20/12#
9 Burpees
10 Clean and Jerks @ 135/95#
11 T2B
1200m Row
Thursday, December 22, 2016
Thursday 20161222
WOD: 15 min AMRAP
9 Pull ups
6 Front rack lunges (l+r=2) @ 135/95#
3 Front squats @ 135/95#
9 Pull ups
6 Front rack lunges (l+r=2) @ 135/95#
3 Front squats @ 135/95#
Tuesday 20161220
WOD: 12 min EMOTM (3 RDS)
12 GHDs (1st min)
12 Pull ups (2nd min)
12 Wallball shots @ 20/14# (3rd min)
12 Ring dips ( 4th min)
12 GHDs (1st min)
12 Pull ups (2nd min)
12 Wallball shots @ 20/14# (3rd min)
12 Ring dips ( 4th min)
Monday, December 19, 2016
Friday, December 16, 2016
Friday 20161216
WOD: McGHEE
Complete as many rounds as possible
In 30 minutes:
5 Dead lifts @ 275/185#
13 Push ups
9 Box jumps @ 24/20"
SEE : 20141110
Complete as many rounds as possible
In 30 minutes:
5 Dead lifts @ 275/185#
13 Push ups
9 Box jumps @ 24/20"
SEE : 20141110
Thursday, December 15, 2016
Wednesday 20161214
WOD: The Green Mile
Start clock and do 5 burpees, then
Run I mile as fast as possible with 5 Burpees
every minute on the minute.
Start clock and do 5 burpees, then
Run I mile as fast as possible with 5 Burpees
every minute on the minute.
Tuesday, December 13, 2016
Tuesday 20161213
WOD: Filthy Fifty
50 Box jump @ 24/10
50 Jumping pull ups
50 KB swings @ 24/20"
50 Walking lunges
50 K2E
50 Push press @ 45#
50 Romanian dead lifts @ 95#
50 Wallbal shots @ 20/12
50 Burpees
50 Double unders
Jeff Johnsons retirement wod
50 Box jump @ 24/10
50 Jumping pull ups
50 KB swings @ 24/20"
50 Walking lunges
50 K2E
50 Push press @ 45#
50 Romanian dead lifts @ 95#
50 Wallbal shots @ 20/12
50 Burpees
50 Double unders
Jeff Johnsons retirement wod
Friday, December 9, 2016
Friday 20161209
WOD: Ascending /descending
10 down to 1 Wallball shots @ 20/14#
1 up to 10 SDHP @ 115/80#
10 down to 1 Wallball shots @ 20/14#
1 up to 10 SDHP @ 115/80#