New Year’s Eve

New Year’s Eve

Workout of the Day New Year’s Eve 2013 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)

Saturday

Saturday

Workout of the Day Saturday In 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

Christmas Eve

Christmas Eve

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…

Saturday

Saturday

Workout of the Day Saturday In 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

Friday

Pre WOD Death by 10 meters + pushups Workout of the Day Friday 3:00 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…

Wednesday

Wednesday

Pre WOD Every minute on the minute for 7 minutes perform Workout of the Day Wednesday 10 rounds as many reps as possible :30 sumo deadlift high pull (#75/#45) :30 lateral over the bar burpees :30 squats :30 rest