Saturday, December 26, 2015
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
♦ compare to 06/14/14 ♦
Thursday, December 24, 2015
5:15am, 9:30am and 1:45pm WOD sessions only today.
For time
50-40-30-20-10 reps of:
Double unders
Sit ups
5 Burpees every minute on the minute
Wednesday, December 23, 2015
Strength
Squat
Conditioning
Max rounds in 4 minutes of:
3 Power snatch (135#/95#)
6 Push-ups
9 Pistols (each leg)
Rest 2 minutes. Repeat for a total of 5 cycles.
Tuesday, December 22, 2015
Strength / Skill
Press complex
Conditioning
9-6-3 reps of:
15′ Rope climb
Strict HSPU
Bench press (225#/155#)
Sunday, December 20, 2015
Strength
Squat
Conditioning
CrossFit Open WOD 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95#/65#)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95#/65#)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95#/65#)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Saturday, December 18, 2015
“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 12/21/14 ♦
Thursday, December 17, 2015
Skill / Strength
Clean
Conditioning
AMRAP in 18 minutes of:
3 Power cleans (185#/130#)
6 Strict pull ups
9 Push ups
12 Box jump overs (24″/20″)
