Saturday

Dec 31, 2016

Workout of the Day 2016 seconds (33:36) as many rounds as possible 20 double unders 16 squats 20 DU's 16 push press (#45/#35) 20 DU's 16 KB swings (16kg/12kg) 20 DU's 16 box jumps (20") 20 Du's 16 abmat situps    


Friday

Dec 30, 2016

Pre WOD Every minute on the minute for 14 minutes Even: 5 deadlifts Odd: 5-7 strict pullups (weight or assist as necessary) Workout of the Day 5 rounds as many reps as possible :40 med ball mountain climbers (#20/#14) :20 rest :40 MB russian twists :20 rest :40 MB burpees :20 rest


Thursday

Dec 29, 2016

Pre WOD 5 rounds not for time 5 bent over barbell rows 10-15 GHD situps Workout of the Day For time 18 thrusters (#95/#65) 60 double unders 15 thrusters 50 DU's 12 thrusters 40 DU's 9 thrusters 30 DU's 6 thrusters 20 DU's 3 thrusters 10 DU's


Wednesday

Dec 28, 2016

Pre WOD Push press 5 X 5 Workout of the Day 10 rounds for time 10 kettlebell swings (24kg/16kg) 10 box jumps (24"/20") 10 burpees


Tuesday

Dec 27, 2016

Pre WOD Every 2 minutes on the minute complete.. 1 power snatch 3 overhead squats Workout of the Day Every minute on the minute for 20 minutes Even: 15/12 calorie row Odd: 1 round of "Cindy" (5 pullups/10 pushups/15 squats)  


Friday

Dec 23, 2016

Workout of the Day "12 Days of CrossFit" For time For time, perform the movements just as in the song 1 2,1 3,2,1 4,3,2,1….etc 1 rope climb 2 deadlifts (#275/#185) 3 manmakes (#40/#25) 4 burpees 5 pullups 6 kettlebell swings (32kg/24kg) 7 wall ball shots (#20/#14) 8 dumbell lunges (#40/#25) 9 pushups 10 box jumps (24?/20?) 11 toes to bar 12 dumbbell snatches (#40/#25)  


Thursday

Dec 22, 2016

Pre WOD Kettlebell clean and press 5 X 10 (5R/5L) Workout of the Day 100 wall ball shots for time (#20/#14) Every minute on the minute complete 5 burpees


Wednesday

Dec 21, 2016

Pre WOD 5 rounds for quality 10 weighted good mornings 10 weighted barbell situps Workout of the Day 3 rounds for time 60 double unders 400 meter row 20 front rack weighted lunges (#95/#65)


Tuesday

Dec 20, 2016

Pre WOD Every 2 minutes for 14 minutes 1 power snatch 1 hang squat snatch 1 overhead squat Workout of the Day 15 minutes as many rounds as possible 1 rope climb 10 box jumps (24"/20") 20 dumbbell snatches (#50/#30)


Monday

Dec 19, 2016

Pre WOD Close grip bench press 5 X 5 Workout of the Day Tabata intervals of.. -jumping squats -push press (#45/#35) -V ups -ring rows Complete all 8 intervals of each movement before moving to next movement Add low interval of each of the four movements for total