New Years Eve

Dec 31, 2014

Workout of the Day New Years Eve2014 seconds as many rounds as possible (33:34) 20 cal row 14 wall ball shots (#20/#14) 20 box jumps (24"/20") 14 hand release pushups 20 burpees 14 kettlebell swings (24kg/16kg)


Tuesday

Dec 30, 2014

Workout of the Day WednesdayFor time 75 overhead squats (#75/#45) Every break in squats do 5 chest to bar pullups


Monday

Dec 29, 2014

Pre WOD 5 rounds not for time Workout of the Day Monday5 rounds for max reps 1:00 jumping lunges 1:00 double unders 1:00 dumbbell thrusters 1:00 rest


Christmas Eve

Dec 24, 2014

Workout of the Day Christmas Eve"The 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....  


Tuesday

Dec 23, 2014

Pre WOD 5 rounds, not for time Workout of the Day TuesdayFor time 20 front squats (3/4 BW) 2000 meter row 20 front squats


Monday

Dec 22, 2014

Workout of the Day Cindy20 minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats


Saturday

Dec 20, 2014

Workout of the Day SaturdayComplete with a partner for time. Teammate one always doing med ball cleans, switch every 15 reps of MB clean picking up where teammate 2 leaves off 40 box jumps 40 KB swings 40 wall ball shots 40 KB  lunges 40 pullups 40 KB push press 40 burpees 40 KB russian twists


Friday

Dec 19, 2014

Workout of the Day Friday5 rounds 1:00 amrap lateral PVC jump (20"/16") :30 rest 1:00 max 10 meter shuttle sprints :30 rest


Thursday

Dec 18, 2014

Pre WOD 6 rounds, not for time Workout of the Day Thursday2 rounds 500 meter row for PR 2:00 rest 2:00 amrap of thrusters (#45/#30) 2:00 rest  


Wednesday

Dec 17, 2014

Workout of the Day Wednesday4 rounds for time 20 med ball pushup burpees (20/14) 20 russian twists with med ball (L+R=1) 20 ice skaters (L+R=1)


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