Wednesday 20161228

WOD: Karen

150 wallball shots @ 20/14#

Tuesday 20161227

WOD: 3 rds of

25 Spiderman push ups (l+r=1)
50 SDHP @ 95/50#
100 Double unders

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.

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

Thursday 20161222

WOD: 15 min AMRAP

9 Pull ups
6 Front rack lunges (l+r=2) @ 135/95#
3 Front squats @ 135/95#

Wednesday 20161221

WOD: 4 rounds of

10 Wall climbs

20 Russian twists (L+R=1)

400 meter run

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)