FRIDAY 20171229

WOD: 5 ROUNDS OF
10 Single Arm KB Squat Snatch @ 44/26#
      (5 each arm alternating)
20 GHDs

THURSDAY 20171228

WOD: 20 min EMOTM

ODD minute = 3 Back Squats @ 75% Bodyweight
EVEN minute = 3 Front Squats @ 75% Bodyweight

WEDNESDAY 20171227

WOD: 5 rounds of
100 Double unders
25 Pull ups
15 Hang snatches @ 75/45#

TUESDAY 20171226

WOD: 10 Down to 1
Calories on Assault bike
Push Press @ 95/65#
SDHP @ 95/65#

MONDAY 20171225

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

FRIDAY 20171222

WOD: 6 ROUNDS FOR TIME
300m Run (Trueform)
6 Box Jumps @ 30/24"
3 Deadlifts @ 315/185#

THURSDAY 20171221

WOD: CFT

Buy in : 1 mile on Bike,

9-7-5-3-1
Bar muscle ups
Squat Cleans @ 155/105#

Cash out : 1 mile on Bike