Wednesday, December 21, 2016
“The 12 Days of Christmas”
1 Burpee
2 Push press
3 Front squat
4 Hang power clean
5 Deadlift
6 Box jump (24″/20″)
7 Pull up
8 Push up
9 Sit up
10 Air squat
11 KB swing (55#/35#)
1200′ Run (400m)
Prescribed barbell weight is 95# for the men and 65# for the ladies. This WOD is performed like the song is sung. The run is only done once and the single burpee will be done twelve separate times total.
♦ compare to 12/18/15 ♦
Sunday, December 18, 2018
CrossFit Open WOD 14.4
AMRAP in 14 minutes of:
60 Calorie row
50 Toes to bar
40 Wall ball (20#/14#)
30 Cleans (135#/95#)
20 Muscle ups
Saturday, December 17, 2016
10 Rounds for time of:
30 Double unders
10 KB swings (53#/35#)
10 Burpees
Thursday, December 15, 2016
Strength
Squat
Conditioning
(Power) “Elizabeth”
21-15-9 reps of:
Power cleans (135#/95#)
Ring dips
♦ compare to 07/16/13 ♦
Wednesday, December 14, 2016
AMRAP in 8 minutes of:
8 Overhead box step ups (45#-24″/25#-20″)
8 Chest to bar pull ups
Rest 4 minutes
AMRAP in 8 minutes of:
8 Sumo deadlift high pull (95#/65#)
8 Box jumps (24″/20″)
