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
Sunday, December 11, 2011
Row 500m
-Then-
5 rounds of:
15 KB swings (55#/35#)
30 Double unders
-Then-
Row 500m
Saturday, December 10, 2011
Partner WOD
As a team, complete the following for time:
75 Toes to bar
100 Burpees
100 Lunges (95#/65#)
75 Box jumps (20″)
Thursday, December 8, 2011
Strength
3×5 Floor press
Conditioning
5,4,3,2,1 reps of:
Squat clean thrusters (155#/110#)
Muscle ups
