Dec
25

"Merry Christmas!"

Dec
24

"Y’all ready for this?!"

“12 Days of CrossFit”

1  100 Meter Sprint
2 “L”-Pull Ups (Rx+ = Muscle Ups, Mod is regular Pull Ups)
3 DB Thrusters (25#/45#)
4 Burpees
5 HSPU (mod is 2 Wall Walks or 5 DB Seated Press)
6 OH Sit Ups (25#/45#)
7 KB Swings (53#/70#)
8 steps each OH Walking Lunges (25#/45#)
9 Toes-2-Bar
10 Box Jumps
11 Ring Dips
12 Manmakers (25#/45#)

Dec
23

"Stir crazy!"

3 x 5:00 ON / 1:00 OFF
Shuttle Run 20-40-20 meters
15 Thrusters (75#/115#)
15 H-R Push Ups
30 Sit Ups
30 Plyo Skaters (15L/15R)

Dec
22

"Get up and GO!"

Snatch
Build to a heavy single.
(20:00)

“Helen”
3 Rounds:  (12:00)
Run 400 meters
21 KB Swings (35#/53#)
12 Pull Ups

Dec
21

"Red Zone!"

3 Rounds:
10 each side KB Single Leg Deadlift
10 each side Cossack Squat

4 x 4:00 ON / 1:00 OFF
10 Burpees
15 Hang Squat Clean (65#/95#)
20 Knees-2-Elbows
25 KB SDHP (53#/70#)
30 steps OH Lunges (25#/45#)

 

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