Wednesday, December 21, 2011
Strength
3×5 Deadlift
Conditioning
With a 10 minute clock:
Run 800m
Max height box jump in the time remaining
Sunday, December 18, 2011
AMRAP in 20 minutes of:
15 Sit ups
10 Wall ball (20#/14#)
5 Box jumps (36″/24″)
♦ compare to 08/10/11 ♦
Saturday, December 17, 2011
The super-efficient crossfit elves stopped by CFPV a week early!
“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.
Thursday, December 15, 2011
21-15-9 reps of:
Sumo deadlift high-pull (95#/65#)
Overhead squat (95#/65#)
Sit up
Tuesday, December 13, 2011
AMRAP in 20 minutes of:
3 Wall climbs
6 L-Pull ups
9 Stone ground-to-shoulder
