Monthly Archives: December 2016

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12-31-16

New Year’s Eve Partner WOD:

20 Toes to Bar
20 Burpees
400m Run w/Medicine Ball (20/14)
40 Box Jump Overs
40 Wall Ball Push ups
400m Run w/Medicine Ball (20/14)
60 Hang Snatch (95/65)
60 Sumo Deadlift High Pulls (95/65
400m Run w/Medicine Ball (20/14)
40 Wall Ball Push Ups
40 Box Jump Overs
400m Run w/Medicine Ball (20/14)
20 Burpees
20 Toes to Bar

12-30-16

Strength: Overhead Squat

WOD: 14 min AMRAP
10 Burpee pull ups
10 Med Ball Squat Cleans

EMOM 2 Power Cleans (135/95)

12-29-16

Strength: Shoulder Press

WOD: For Time
50-40-30-20-10
Kettle bell swings
Double unders

12-28-16

Strength:
Deadlifts

WOD: 4 Rounds
10 Thrusters (115/75)
15 Wall Ball Sit Ups
20 Laterall hops over bar

12-27-16

5 Rounds
3:00 of work
3:00 of rest

Complete 500m Row each Round then

AMRAP OF:
Rd1 Pull Ups
Rd2 Back Squats (95/65)
Rd3 Power Snatch
Rd4 Back Squats (95/65)
Rd5 Pull Ups

12-26-16

“12 Days of CrossFit”

1 Overhead Squat (115/75)
2 Front Rack Lunges (115/75)
3 Push Press (115/75)
4 Chest Clapping Push Ups
5 Burpees
6 Hang Power Cleans (115/75)
7 Deadlifts (115/75)
8 Toes to Bar
9 Kettlebell Swings (55/35)
10 50m Runs
11 Wallballs
12 Box Jumps

*Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

12-23-16

Strength:
Bench/Floor Press
Good Mornings

WOD: 15 Min AMRAP
25 Wall Balls
25 Double Unders

12-20-16

Strength: Push Press

WOD: Day 1 Baseline
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

12-19-16

Strength:
Front Squats

WOD: For Time
Complete
20 Box Jumps
Then

Hero WOD:
“Randy”
75 Power Snatches (75/55)

Finish with
20 Box Jumps

12-17-16

Partner WOD

5 Rounds For Time:

500m Row
20 Burpees
20 Kettle Bell Thrusters
20 Ring Rows
20 Deadlifts
20 Push Ups