Tuesday 20131231

Warm up: basic ( row)
WOD: " The countdown"
       complete for time:
100 double unders
90 sprinter toe touches
800m run
70 push ups
60 sit ups
50 double unders
40 overhead squats @ 45/25#
30 kettle bell swings @ 50/35#
20 burpees
10 squat thrusters @ 135/105#

Monday 20231230

Warm up: basic ( run)
WOD: 4 rounds of:
40 double unders
20 chin ups
10 box jumps @ 33"

Friday 20131227

Warm up: basic (run)
WOD: 3 rounds of
40 spiderman push ups
40 sprinter sit ups
20 push press @ 135/95#
20 ghd sit ups
10 handstand push ups
10 deadlifts @ 275/165#

Thursday 20131226

Warm up: basic (row)
WOD: 10 down to 1
Bench press @ bodyweight
ring dips

20131225

MERRY CHRISTMAS

Warm up: basic ( jump rope)
WOD:  crumb snatcher
21-15-9-5
C2F Push up
Snatch @ 135#/95#

Tuesday 29131224

Warm up: basic (row)
WOD: complete for time
50 lunges
100 double unders
400m run
50 lunges w/ 45# overhead
200 double unders
800m run

Friday 20131220

Warm up: basic ( run)
WOD: 5 rounds of
50 double unders
40 push ups
30 kb swings
20 overhead squats @ 75#
10 pull ups