WOD 6.2.14 Monday

A. Deadlift (ascending 70%-80%-90% of 1RM)

5-5-3-3-1-1-1

B. For time

  • 1 mile Airdyne
  • 30 Man Makers
  • 1/2 mile Airdyne
  • 15 Man Makers
  • 1/4 mile Airdyne
  • 30 burpees

C. Mid-line Stability

3 rounds:

  • 10 T2B/ K2E
  • 10 Supermans
  • 10 Hollow Rocks
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WOD 12.24.13 The 12 Days of CrossFit

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WOD: 12 Days of CrossFit

The workout combines twelve different movements in a circuit that is performed like the song “12 Days of Christmas.”
Athletes work their way down the list by performing the first movement, then the second and first movement, followed by the third, second, and first movement, and so forth, until the workout has been completed.
  • 100m run
  • 2 Snatch (115 pounds for men, 75 pounds for women)
  • 3 Muscle ups or 3 ring dips
  • 4 Thrusters (115 pounds for men, 75 pounds for women)
  • 5 Burpees
  • 6 T2Bar or 6 v-ups
  • 7 Pull-ups
  • 8 Kettlebell swings (50 pounds for men, 40 pounds for women)
  • 9 Wall balls (20 pounds for men, 14 pounds for women)
  • 10 Handstand push-ups or 10 regular push-ups
  • 11 Ground to Overhead (115 pounds for men, 75 pounds for women)
  • 12 Man-makersĀ  [No row] (30 pounds for men, 20 pounds for women)

WOD 11.7.13 Thursday

Kettlebells

A. 3 Rounds NFT

  • 5 handstand kickups
  • 5 Medball chest Pass
  • 5 Medball Reverse Toss

B1. AMRAP 5

  • 5 TTB or 5 K2E
  • 20 Kettle Bell Swings

Rest exactly 2 minutes, then:

B2. AMRAP 5

  • 5 burpees
  • 5 box jump overs

C. 2 Rounds

  • 10 push-ups
  • 10 pull-ups
  • 10 ring dips

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