New Year’s Eve

Dec 31, 2013

Workout of the Day New Year's Eve2013 seconds as many rounds as possible (33:33) 20 cal row 13 wall ball shots (#20/#14) 20 box jumps (24"/20") 13 hand release pushups 20 burpees 13 kettlebell swings (24kg/16kg)


Monday

Dec 30, 2013

Workout of the Day Monday16 minutes as any rounds as possible 6 power snatch (#95/#65) 30 double unders


Saturday

Dec 28, 2013

Workout of the Day SaturdayIn teams of 4, each teammate completes a full tabata interval of the following movements Row for calories Abmat situps Dumbbell ground to overhead (#30/#20) Jumping barbell squats (#45/#30) Score is total of each teammate's low interval score for each movement


Friday

Dec 27, 2013

Pre WOD Partition as necessary, not for time Workout of the Day DT5 Rounds for time (155/115lb) 12 Deadlift 9 Hang Clean 6 Push Press


Christmas Eve

Dec 24, 2013

Workout of the Day Christmas Eve"12 days of CrossFit" For time 1 handstand pushups 2 box jumps (30"/24") 3 thrusters (#95/#65) 4 pullups (chest to bar) 5 burpees 6 knees to elbows 7 walll ball shots (#20/#14) 8 kettlebell swings (24kg/16kg) 9 double unders 10 overhead walking lunge steps (#45/#25) 11 pushups 12 hanging power cleans (#115/#85) Perform reps just like the song... 1 2,1 3,2,1 4,3,2,1 etc....


Monday

Dec 23, 2013

Workout of the Day Monday18 minutes as many rounds as possible 250 meter row 6 thrusters (#95/#65) 9 pullups


Saturday

Dec 21, 2013

Workout of the Day SaturdayIn teams of 5, complete 2 rounds for max reps 2:00 kettlebell swings (24kg/16kg) 2:00 mountain climbers 2:00 situps 2:00 dumbbell thrusters (#30/#20) 2:00 lateral paralette jumps 2:00 rest


Friday

Dec 20, 2013

Pre WOD Death by 10 meters + pushups Workout of the Day Friday3:00 as many reps as possible 7 med ball cleans (#20/#14) 7 burpees 1:00 rest 3:00 as many reps as possible 7 wall ball shots 7 box jumps (24"/20") 1:00 rest 3:00 as many reps as possible 7 med ball overhead walking lunge steps (L+R=1) 7 jumping squats


Thursday

Dec 19, 2013

Pre WOD 4 rounds not for time Workout of the Day ThursdayFor time 750 meter row 21-15-9 Kettlebell swings (32kg/24kg) Knees to elbows 750 meter row


Wednesday

Dec 18, 2013

Pre WOD Every minute on the minute for 7 minutes perform Workout of the Day Wednesday10 rounds as many reps as possible :30 sumo deadlift high pull (#75/#45) :30 lateral over the bar burpees :30 squats :30 rest


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