WOD: 5 ROUNDS OF
10 Single Arm KB Squat Snatch @ 44/26#
(5 each arm alternating)
20 GHDs
Friday, December 29, 2017
Thursday, December 28, 2017
THURSDAY 20171228
WOD: 20 min EMOTM
ODD minute = 3 Back Squats @ 75% Bodyweight
EVEN minute = 3 Front Squats @ 75% Bodyweight
ODD minute = 3 Back Squats @ 75% Bodyweight
EVEN minute = 3 Front Squats @ 75% Bodyweight
Wednesday, December 27, 2017
Tuesday, December 26, 2017
Monday, December 25, 2017
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
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, December 22, 2017
FRIDAY 20171222
WOD: 6 ROUNDS FOR TIME
300m Run (Trueform)
6 Box Jumps @ 30/24"
3 Deadlifts @ 315/185#
300m Run (Trueform)
6 Box Jumps @ 30/24"
3 Deadlifts @ 315/185#
Thursday, December 21, 2017
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
Buy in : 1 mile on Bike,
9-7-5-3-1
Bar muscle ups
Squat Cleans @ 155/105#
Cash out : 1 mile on Bike
WEDNESDAY 20171220
WOD: 30 MIN AMRAP (rest accordingly)
Da Hopper (entire deck of cards)
♦- K2E
♣- GHDs
♥- Calorie Row
♠- Burpees
Face cards = 10 reps
Ace = 15 reps
Da Hopper (entire deck of cards)
♦- K2E
♣- GHDs
♥- Calorie Row
♠- Burpees
Face cards = 10 reps
Ace = 15 reps
Tuesday, December 19, 2017
TUESDAY 20171219
WOD: 20 min AMRAP
5 Over head squats @ 115/75#
10 C2B Pull Ups
15 HR Push ups
(5 rd minimum)
5 Over head squats @ 115/75#
10 C2B Pull Ups
15 HR Push ups
(5 rd minimum)
Thursday, December 14, 2017
THURSDAY 20171214
WoD: For Time:
50 Box Jump Overs (24/20)
35 Hang Power Cleans (95/65)
20 SHSPU
35 Hang Power Cleans (95/65)
50 Box Jump Overs (24/20)
50 Box Jump Overs (24/20)
35 Hang Power Cleans (95/65)
20 SHSPU
35 Hang Power Cleans (95/65)
50 Box Jump Overs (24/20)
Saturday, December 9, 2017
Thursday, December 7, 2017
THURSDAY 20171207
WOD: 6 Rounds of
9 Push Jerks @ 165/115#
12 T2B
15 Calories on Ski Erg*
*Rower or Assault bike are substitutes
9 Push Jerks @ 165/115#
12 T2B
15 Calories on Ski Erg*
*Rower or Assault bike are substitutes
Tuesday, December 5, 2017
WEDNESDAY 20171206
WOD: 12 min AMRAP of
60 Double unders
12 Split Jump lunges with 45/25# plate overhead (l+r=2)
6 Box Jumps @ 36/27"
60 Double unders
12 Split Jump lunges with 45/25# plate overhead (l+r=2)
6 Box Jumps @ 36/27"
Monday, December 4, 2017
MONDAY 20171204
WOD: CFT
Buy in 1000m row,
5 rounds of :
20 HR Push ups
15 Romanian Dead lifts @ 95/65#
10 Burpees
5 Muscle ups
Cash out 1000m row
Buy in 1000m row,
5 rounds of :
20 HR Push ups
15 Romanian Dead lifts @ 95/65#
10 Burpees
5 Muscle ups
Cash out 1000m row
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