Friday, December 23, 2011
Christmas Weekend WOD
Christmas Eve, Saturday – 9:30 ONLY
Rest / Make-up / Mobility
Thursday, December 22, 2011
AMRAP in 20 minutes of:
10 Pull ups
7 Handstand push ups
1 Rope climb
7 Ring dips
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.
