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Friday 12/27/13

Skill: (15:00) Deadlift -Review the Deadlift as a group -3×10 for consistency @ <60-65% max Test (10:00) a) 1:00 All out Airdyne Challenge b) 250m Rower Challenge c) Max DU in 1:00 Challenge WOD: AMRAP of 5:00 10 Box Jumps,  10 GTOs (35/20#) Tweet

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Thursday 12/26/13

Gymnastics: 7:00 Box Jumps for Max Height 7:00 Handstand Pushups   WOD: “Jackie” Row 1000m Thruster 45#, 50 reps 30 Pullups   Cool Down: GHD 2×15 Plank for 2:00 cumulative   Tweet

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12 Days of Crossfit WOD 12/24/13

For all of our Workout Junkies on Christmas Eve -Perform like the song goes – 1, 1+2, 1+2+3, etc, etc. -Pick a Dumbbell or KB weight and stick with it for the work-out -Share Deadlift bars 1 Deadlift (275/185#) 2 Bar Muscle-up (Sub C2B pullup) 3 Dumbell/KB Thruster (35/20#) 4 Pistols 5 KB Swings (70/53#) […]

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Monday 12/23/13

Strength: (30:00) Clean 7×2 …1 week away from 1rm If time permits: Front Squat De-load 3×5 @ 40%, 50%, 60% Conditioning: Friggin’ Tabatas – 8 sets of :20/:10, 4 rounds a) Airdyne b) Sledgehammer c) Rower d) Box jumps (20″) Cool Down: break up in sets as needed. Easy pace 25 pushups 25 walking lunges […]

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